Happy New Year! January is an exciting time – you have a fresh start to become who you want and accomplish what you want in the year ahead.

In the fitness world, this time of year means lots of new faces and lives being changed. The New Year magically pulls people to exercise – maybe you’re feeling the pull yourself.

Here are some predictions for the year ahead:

1. 2011 is the year that many will lose weight and regain their health. Times are changing. People are realizing that obesity has gotten out of hand, and exercise is back in the spotlight.

The real food movement is taking the globe by storm as people turn away from fast and processed foods and return to wholesome, nutritious meals.

2011 will be the year that many people adopt a healthier lifestyle and drop the extra weight.

2. 92% of all New Year’s Resolutions will end in failure. While millions will start gung ho in January with lofty goals for massive weight loss, the reality is that most will fail. Here’s why:

They bite off more than they can chew.

In all the excitement of becoming a better person and transforming their life in the New Year, they make the crucial mistake of committing too much. But reality soon sets in and they give up.  A good way to be successful then is to set realistic goals.

Instead of resolving to lose 50 pounds by June, commit to exercise 3-4 times each week.

Instead of resolving to give up all carbs, commit to bring healthy snacks to work instead eating from the vending machine.

Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your desired size.

Instead of resolving to never eat out again, commit to eating healthy all week and reward yourself with one meal out on the weekends.

Remember that the whole point of making a New Year’s Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

We predict that 2011 will be an amazing year!!

Are you one of the millions that make a New Year’s resolution every year to lose weight and you always end up breaking it?  Maybe you need to change the way you approach your resolution.  Instead of thinking that coworker’s birthdaycupcake has broken your resolution, just get back on the wagon.  Think of your resolution as a work in process.  Perfection is not the only way to reach your goal.  Sure, perfection is fabulous. But if you have that cupcake, just get back on the treadmill and eat perfectly the rest of the day and the day after.  One strike does not mean you’re out.  It’s only a small setback.

Here are a few tips, to help you reach your goal.

1# Don’t set your goal too high.  Baby steps.  If your goal is to lose 15 pounds, start with 5.  Once you achieve that, than set your goal to lose 5 more.  The smaller goals are more obtainable in a shorter period of time and you’ll have a lower chance of getting frustrated and quitting.

#2 Don’t make 100 New Year’s resolutions.  It’s hard to concentrate on multiple tasks.  Put all of your energy and focus into meeting one goal.  You’ll have a better success rate if you don’t spread yourself so thin.

#3 Tell everyone about your resolution.  They will help you stay on track by asking you how you are doing with it, encouraging you not to cheat, and scolding you if you do cheat to get back on the wagon.

#4 Reward yourself.  If you are doing a great job, set a time length or mini weight loss goal to treat yourself to something like a hot tea at the local café or a buy yourself a present at the mall.

#5 Choose a better time to start your New Year’s resolution rather than a date dictated by the rest of the world.  Some people tend to make it to the gym more often when it’s not so cold outside and have more chance of success with a Spring start!

Girls On The Run, has now become an international organization training 8 to 10 year old girls to run a 5k in a 10 week program while teaching them about good self esteem and life skills through fun activities.  Created by Molly Barker in 1996, Girls On The Run has grown from a group of thirteen girls to tens of thousands of girls in 150 cities across the US and went international in 2000.

At the first sound of elementary school girls running 3.1 miles, one might say, “That doesn’t sound like much fun?  Why would they want to do that?”  But Girls On The Run manages to disguise the running with games and activities that also teach the girls important life skills.  The girls learn about positive thinking, good self esteem, and healthy self image as well as saying no to drugs and alcohol, how to deal with bullies, and the harm of gossiping.  They learn of other ways to deal with stress, when some would choose to turn to food.  The girls also learn about giving back to their community by organizing and performing a community project.

“This is my second season coaching Girls On The Run and it’s so rewarding.  Watching all of these girls grow and excel is amazing and the best volunteer work I could ever do.  It’s priceless,” says Beth Mills.   To find out more about Girls On The Run, please visit www.girlsontherunofnova.org

A simple trick we like to incorporate with our marathon runners in training, as well as our elite athletes, is to introduce the use of alternating ice and heat on the lower extremities following a long run, rigorous workout or even an acute soft tissue injury.  This modality  has been popular for years in treating acute injuries, in particular those of the lower extremity.  The theory behind alternating ice and heat, or contrast baths, is to create a “pumping” mechanism of opening up the vasculature (vasodilation) with heat and closing the vasculature (vasoconstriction) with the application of ice.  The protocol can be introduced by alternately submerging the extremity in hot and cold baths, or by simply applying alternating hot and cold packs.  I find both methods sufficiently effective. A standard protocol follows below ( but a modified version with fewer cycles is acceptable as long as we always start with, and end with ice):

-10 min ice followed 10 min heat

-8 min ice then 8 min heat

-6 min ice then 6 min heat

-4 min ice then 4 min heat

-2 min ice then 2 min heat

-End with 1-2 min of ice.

Although the research on this subject is limited and frankly, not very supportive of the efficacy of  alternating ice and heat, I remain a hugh fan of this approach! If heat brings healthy blood into an area, and ice helps to flush out lactic acid and other inflammatory agents, then incorporating both heat and ice will provide both therapeutic benefits.

Traditionally, this approach was thought to be most effective in the sub-acute phase of healing after the inflammation has mostly subsided, but I find the approach more beneficial than ice alone, especially in the acute or early phase of injury.  My only disclaimer is that you may experience some additional soreness initially, but the benefits will quickly follow.

If you are training for a a sport, in particular an endurance sport OR have recently suffered a soft tissue injury, try incorporating the use of alternating heat and ice to flush out lactic acid, speed up recovery and reduced post workout soreness.

A good friend of mine, Dr. Lorraine Johnson of trackmom.com, told me about a really useful technique she like to incorporate. She begins her “New Year’s Resolution” immediately after Labor Day.  At first, I thought this to be an odd practice.  But after studying her concept more deeply, and actually attempting it on my own, I now see the genius.

For most of us, our year doesn’t actually begin in January, rather it begins in September.  I understand what our calendars say, but think about it.  September is when the randomness of summer once again gives way to the routine.  For many of us, September is when the summer camps and  vacations end and our kids school year begins.

In fact, it can be argued that January isn’t a change at all from December, but by comparison, September is a totally new world from the frolic and frenzy of the summer.

So as the world demands you to “get back into your routine”, I challenge you to “get back on the wagon” now!  Why wait 4 more months to do what is probably better suited now?

Think about this…if you started a 90 day fitness program now, say a Body For Life or P90X program, imagine where you would be come December?

BUT I HAVE EVEN A BETTER IDEA!!

Instead of stressing for 90 days, start today and take 10 days off the 9o day program and make it an 80 plan!! If you look at your calendar, that gets you looking and feeling great just in time for Thanksgiving.  Now you can can eat whatever you like over the holidays and not feel at all guilty about it!

If an 80 day commitment sounds too daunting, I have a simple 7 day Solution, that only requires 2 simple steps to jump start your New Resolution.

1.  For 1 week (7 Straight Days) Drink Only Water! This means no soda, no juice, no milk, no coffee/tea, no alcohol.  (If you need something warm, choose an herbal tea.)  I won’t bore you with a lecture about the benefits of clean water, but suffice it to say, this simple step may take a bit of getting used to, but after only 7 short days, you will have no idea how alive and awake you will feel. You can thank me then.

2. Start a solid multivitamin program. Visit your local Whole Foods, health store or give me a call for good suggestions.  Your program should include a multivitamin and preferably an Omega 3 Supplement as well.

Start with these 2 baby steps and then consider introducing another wellness component into your lifestyle.

If you have questions, do not hesitate to contact Dr. William Booker at Dr.Bill.Booker@gmail.com, or visit our website www.CapitolRehabOfArlington.com.

Active Release Technique: Athletic Injuries & Carpal Tunnel Syndrome

What should you do if you think you have carpal tunnel syndrome? It is recommended that you identify a provider who is trained in Active Release Technique, ideally one who incorporates a functional rehabilitation program. In order to achieve long-term results, the patient must be instructed on home care and self-care exercises that address how to strengthen weakened muscles as well as how to release the overactive muscles as well.

To read this complete article, please click here.

I’m willing to bet that some of you are still having nightmares of all of the snow from this winter! Didn’t it seem like the snow might not ever go away?With all of that snow, what’s a runner to do? Head to the gym of course. Local gyms certainly had their work cut out for them, as suddenly tread mills and other exercise equipment were in high demand! But finally, SPRING HAS SPRUNG! And although we love the benefits of an indoor workout, there’s nothing like the great outdoors! So before we enter the ‘dog days of summer,’ trade in some of your regular gym sessions and go for some outdoor fun!

Recent studies suggest that even just a few minutes outdoors can have a positive impact on your mind, body, and soul. Build your self-esteem, give your mood a boost, and increase your overall lifespan just by spending a few minutes a day outside. Not to mention, you are doing everything you can to “go green” right?? Help out the environment by limiting your use of machines and head outside for your next run…feel the breeze, smell the fresh air, check out the trees…all along the way. Don’t worry; outdoor activities are not limited to runners! Need some outdoor activity ideas?? Try working on a garden, take a stroll through your area zoo, walk to the grocery store, or even play hide and seek with the kids. No matter what your activity, take advantage of the GREAT OUTDOORS!

http://www.thatsfit.com/2010/05/04/outdoor-workouts-how-a-little-green-time-could-save-your-life/

An active exercise program is essential to maintain good health….FOR EVERYONE! Exercising should be a part of your daily routine whether you are 10, 20, 40, or 60. Regular exercise is proven to lead to better long-term health. For seniors, ages 60 and up, we want you to keep living, actively, for as long as you can, to increase your chances of longevity. But before starting any daily exercise routine, it is important for everyone, seniors in particular, to remember to Warm Up! Warm up exercises help to stimulate blood flow, to prepare your body for the elevated exercise that is to follow, and to help reduce the risk of injury while exercising. Check out the following examples of warm up exercises to help you start your daily routine off right:
1) Walking – Start by walking in place for 5 to 10 minutes. This helps to gently raise your heart rate and breathing before beginning more strenuous exercise.
2) Bicycle Riding – Hop on your stationary bicycle for 5 to 10 minutes if you are not into walking in place. Maintain your pace to ensure a proper warm up.
3) Rowing – Either stationary or actually on the water, use this warm up exercise to increase blood flow, while using your arm and leg muscles.
4) Stretching – Take care to do slow, thorough movements, to build flexibility and to avoid muscle injury.

http://www.livestrong.com/article/129030-warmup-exercises-seniors/

Capitol Rehab is extremely proud of the amazing success of several of our Friends of Capitol Rehab at this weekend’s George Washington Parkway Classic 10 Miler. Your relentless training, and unending dedication has once again paid off. We want to congratulate all of the runners who entered and competed this weekend, including our very own massage therapist extraordinaire, Jorge Obando.

We want to pay a special tribute to our “Capitol Rehab Top Place Finishers.”  It is our continued honor and privilege to be a small part of your team.

In the Men’s Overall Category:

Steve Hallinan
First Place Overall
49:29

Christopher Raabe
Third Place Overall
49:58

In the Women’s Overall Category:

Samia Akbar
First Place Overall
56:02

Julie Culley
Third Place Overall
1:01:07

First Place in the Women’s 20-29 year old Division

Erin Swain
1:01:39