Stay Healthy at Your Seat at Work: Do You Squirm at Your Desk Job?

Posture is essential for maintaining and improving spinal health and performing at your best while maintaining accountability while at work.  

Let these minor introductions to posture make you healthier and happier at work and when on-the-go. 

Maintaining a good posture is essential to avoiding multiple problems directly related to the potential of throwing your hips out of alignment. 
Make sure to keep your back straight and keep the monitor level with your eyes when seated.

Stretch

Always essential, whether stuck behind a computer or about to run an ironman. The stiffer your muscles get, the higher the likelihood you pull something when you do need to move around. Roll your shoulders, open your chest, and flex your neck. I bet your productivity increases afterward too.

Relax Your Eyes

It's not natural to stare at a screen for as long as we do. Experts recommend taking your eyes off your monitor every half hour. Take a minute or two to stare at the whatever is relaxing for you. 

Hand Grips

A great tool to have around. Pull it out when you're reading, and you're engaging in a killer forearm workout without thinking about it. Also, it's going to help you relieve stress.

Elastic Bands

A cinch to acquire and practice, these resistance exercises simulate the type of workout you're trying to get at a gym. Pull behind your head and push your palms in opposite directions for a nice upper body and lower body workout. 

Zeke Samples - IFA, - IDEA Personal Trainer

Fitness and Wellness Author

Surrealbody@gmail.com

Zeke's 3 Exercises to Prevent Knee Pain

Did you know knee injuries may be linked to weak hips?  

Here are 3 exercises you can do to strengthen your hips and help prevent knee injuries:

  

Gluteus Medius Strengthener: 

Using an exercise band, tie one end of it around a sturdy object located a few inches off of the floor.  Stand perpendicular to that object with the band wrapped around your outer ankle (the foot farthest from the sturdy object it which it is attached).  Lift your leg out slightly at a 45 degree angle.  Hold for a second and release slowly.  Repeat this for 1 to 3 sets of 10-15 reps on each leg.  You will have to turn around to perform the exercise for the opposite leg.  
(See My Photos Above)

Hip-Extensor Strengthener: 

Using an exercise band tied in the same setup as above, lift you leg straight back behind you mentally focusing on reaching for something behind you with your foot, trying your best to keep the hips still while pointing the toes out toward the location you are focusing on behind you.  Hold for a second and release the tension slowly while lowering the leg back down to the start position. You may notice your toes touching the ground before a full 'drop' of the leg is achieved; this is normal.  Repeat this for 1 to 3 sets of 10-15 reps on each leg. 

Advanced H.E. Strengthener Movement (and Notes for It):  

The more you lean forward and down, the higher the ability to raise the leg will be and more gluteal development will occur.  Work up to this movement though, if you are a beginner or performing these movements for rehabilitation purposes.

  

Side Bridge:

 
Lay on your side with your forearm on the floor, under your shoulder and your feet stacked on top of each other. Tighten your core and raise your hips up off the ground, keeping your body formed in a straight line from your ankles to your shoulder. Lower your hips toward the ground but keeping them off the ground. To repeat, simply raise the hips up again. Repeat this for 1 to 3 sets of 10-15 reps on each side.

Advanced Side Bridge Movement (and Notes for It):

This move can work the abdominals, primarily the obliques, by adding a slight twist of the hips at the top of the movement.  The hips pivot slightly to face the ground, while the body is in the raised position.  At this exact point in the movement is where you will feel the obliques.  Then "un-twist" the hips before lowering back to the ground (as in original movement).  

In conclusion, All of these exercises can be performed with different band strengths; find the one that is right for you; move up to a more intense band when ready.  A Foam Roller, as seen below, also is a great device to adjust the Back, Legs, and Hips, providing comfortable pressure and possible pain release.

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com

The Pre-Exercise Stretching Myth

Did you know pre-exercise stretching is generally unnecessary and likely counterproductive? Depending on how much water the person drank the day before to how generally active that person is, you will be amazed how many factors you either would never think about being important, indeed are. 

Warm-up routines, for example, an exercise that includes light stretching, jumping jacks, or frog hops can prepare the body for intensive activity without making the muscles vulnerable to overwork.  A gentle warm-up that takes less than a minute to stretch the quadriceps, hamstrings and calves can be valuable prior to cardiovascular exercise. Increasing the ranges of motion in the body will domino into enhancing the activities of daily life. 

Pre-exercise stretching (stretching via focusing on on bodypart at a time) all the time, may actually comunicate to the muscle to lose flexibility when they are overworked. Overstretching your muscle and then demanding a power activity from it, could restrict the power or force that it would have if it hadn't been stretched so intensely.  

Bottom Line: Perform a warm up routine first, as noted above, then spend more time on recovery stretching afterwards.

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com

3 Tips to Prevent Achilles Tendonitis

Although runners experience tendonitis more commonly than those of us who use other equipment to get our cardio workouts in, you might have felt pain in your Achilles tendon.  Achilles tendonitis is one of the most common running injuries.  

Here are a few tips to help protect you from injury:

Replace your running shoes before they lose the ability to protect your tendon.  Many runners suffering from tendonitis are 'heel strikers'.  The sole located at the back outside margin of the shoe wears compressing the mid-sole.  The result to the body, is overstretching of the tendon during this 'heel strike'.  Look for this wear and tear before it is too late.

Maintain proper form.  Foot strike is a small part of your running form.  The role your upper body plays in balance and posture is more important.  Avoid stress on your tendon by keeping an upright posture looking forward; however, don't lean forward- you don't want your head in front of your feet.

Get the right running shoes.  Get shoes that can absorb the shock and force of heel strikes.  A shoe with a low profile around the heel provides more support and shock absorption to the heel and Achilles tendon.

Here are a few stretches to help protect you from injury:

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com

Thera-Cane: Possibly the Last Massage Device You Will Ever Use

Best Massage Device

Product At-A-Glance

TREAT YOURSELF TO DEEP RELIEF FROM PAINFUL, KNOTTED, SPASMED MUSCLES - EVEN IN THE MIDDLE OF YOUR BACK!
This amazingly simple, yet effective self-massager makes it easy to apply pain-relieving deep compression directly to hard, knotted "trigger points" anywhere they occur - breaking up tension even in the hardest-to-reach muscles between your shoulder blades! If you have limited strength or mobility, Thera Cane's patented design gives you all the reach and leverage you need! Thera Cane is a self massager used to apply pressure to sore muscles. The unique design of the Thera Cane lets you apply deep pressure massage to hard to reach areas of your body on your own.

HOW DOES IT WORK?THE LEVEL OF PRESSURE WILL DEPEND upon the application. For example, back muscles need more pressure than forearm muscles. A level of pressure midway between painful and pleasurable ("hurts so good") is suggested after the breaking in period. Apply pressure gradually increasing it as you work the ball into the muscle. If the tenderness decreases while pressing, press harder or move the ball slightly to relocate the most sensitive part of the trigger point. If a muscle is extra tender, work on the surrounding area before zeroing in on the more sensitive spot.

• While applying adequate pressure slowly move the ball back and forth across the trigger point. A gentle wiggle helps to burrow into the muscle.
• Press directly on the trigger point and hold for five to ten seconds, release and repeat a few times. It is advisable to avoid this technique for the front and side of the neck muscles since this area is very easy to overdue (use your fingers for these areas). This method is more suited for areas of thick muscle mass and only after becoming familiar with your own pressure limits.
• A systematic approach regardless of the technique used will heighten your awareness and give you the best results.

Product Up Close

THE THERA CANE WAS DEVELOPED by a chronic pain patient to help relieve his own discomfort resulting from neck surgery and a herniated disc in his back. By using the Thera Cane along with a daily stretching routine he has obtained long lasting relief.Pressure applied to the muscles by the Thera Cane helps to maximize the flow of oxygenated blood to the muscles. This pressure aids in restoring muscle function by breaking up adhesions in muscle fibers and tendons. The increased circulation helps the muscle to work more efficiently.

EMPOWERMENT
The Thera Cane provides temporary relief from muscular tension, stiffness, tenderness and soreness. It's simple to use and it puts relief where it belongs, in your hands. The personal involvement necessary for using the Cane leads to an increased desire to take more responsibility for one's own health. Using the Thera Cane regularly will put you in touch with your body, closer than you've ever been before, not to mention putting you in control of minor muscular aches and pains. You are never alone when you have your Thera Cane with you.

PRACTICAL SOLUTIONS
We all have muscles that occasionally get sore. It might go unnoticed until we reach for something, or bend over. Sometimes a twist or turn is all it takes. This might produce a crick in your neck or a hot spot between your shoulder blades. Either way it can hurt and it just won't seem to go away. We've all tried rubbing the muscle to make the pain lessen. However, it's hard to get in deep enough, or do it long enough, maybe you just can't reach the spot on your own. With the Thera Cane you can apply deep pressure massage to the back, neck, shoulders, legs, hips, arms, buttocks, anywhere and everywhere... and we show you how.

PROVEN PROFESSIONAL RESULTS
The Thera Cane is used by thousands of health care professionals in a wide variety of clinical settings. Therapists and Doctors from many specialties are making the Thera Cane an integral part of treatment for their patients who suffer from muscular pain and discomfort. 

Read what some have to say:

"Knowledge of knowing how to use The Thera Cane has allowed me to continue to help my clients past various pains and injuries that have limited either their range of motion or confidence in completing exercises.  The health benefits and pain relief has far surpassed traditional ways of muscle tension; the very reason I use it before each workout on the clients that need the relief." - Zeke Samples, P.T.; IDEA, IFA (@SurrealBodyZeke: Twitter, Owner, SurrealBodySolutions.com).

"The Thera Cane is a great product and I will continue to promote its use with my patients." - B. Hudson, P.T

"Your Thera Cane is making a difference between taking meds and dealing with my muscle pain drug-free." 

- Susan

Product Specifications:

Weight: 1 lb. Length: 24" Width: 15" Diameter: 1"

Unique patented design, four patents awarded. 

TheraCane Exercises

Click HERE for How to Order

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com

Need a Reason to Workout? How About 4: Toxin Release, Stress Release, Tone Muscles, and Anti-Aging

There are always plenty of reasons to ditch your workout and save it for another day...
The Kids are out of school now...
The day was too hard and you are out of energy..
You are too tired..and many other potential reasons.

We’re often too busy or too tired; a cleanse could help; but simply starting to exercise can give you more energy!

While exercise is great for maintaining a healthy body weight, it also does extraordinary things for your skin. In fact, breaking a sweat can improve the overall quality and health of your body’s outer layer.  So, if you still need some reasons to hop on the treadmill, here are a few that may give you the motivation you need:

Releases Toxins
When you’re sweating during a workout and your skin becomes rosy and flushed, you’re actually purging your body of the toxins that clog pores and cause pimples and zits. Contrary to popular belief, your sweat is actually helping your skin more than hurting. According to Sandra Johnson, dermatologist with Johnson Dermatology, physical activity increases both neuronal stimulation and blood flow to the skin. This allows your sweat glands to really do their job and clear out all of the unwanted toxins filling your pores. If you’re still breaking out after a workout, it may be because of tight-fitting clothing, headbands or makeup.

Reduces Stress

Unfortunately, when you’re stressed out, worrying about your skin doesn’t make your stress levels any lower. Undergoing stress causes your body to release cortisol – a stress hormone. Cortisol then triggers glands in your hair follicles to increase the production of sebum, an oil that can block up the follicle, which causes inflammation and acne. Exercise, however, lowers your stress levels and prevents your skin from going through that process. It lowers cortisol levels and even provides you with feel-good endorphins.

Tones muscles

You wouldn’t think that toned muscles and great skin go together, but they do. The more toned your muscles are beneath the skin, the healthier it will feel and look. These muscles give your skin more support, preventing sagging. Working out and getting fit also reduces the appearance of those always-unwelcome and unsightly pockets of fat: cellulite.

Benefits of Massage 

- pain relief

- reduced anxiety and depression

- temporarily reduced blood pressure and heart rate

- improve range of motion in neck, back and knees  and joint flexibility 

- enhances immunity by stimulating lymph flow- the body’s natural defense system

- enhance athletes of any level prepare for and recover from strenuous workouts

- pump oxygen and nutrients into tissues and vital organs, improving circulation  

- reduce spasms and cramping 

- helps improve the condition of the body’s largest organ, the skin

- promotes tissue regeneration

- reduces post surgery adhesion and swelling

- help to release endorphins-amino acids that work as the body’s natural pain killer

- relieves migraine pain

Exercise brings more oxygen and blood flow to the skin. This increase also carries nutrients that are vital to the health of skin, giving it that natural glow. Your skin also produces more natural oils, which help you look healthy and clean.

In Health, 

Zeke Samples - IFA, - IDEA

surrealbody@gmail.com

Contributing author for www.FitAphrodite.com

The Pro5 Power Plate® : Now at Surreal Body Solutions !!

Introducing the Pro5 Power Plate® 

Our newest addition to the studio and one of the only Charlotte, NC locations that offer this level of pristine equipment in a professional personal training atmosphere.  

Power Plate® technology provides one of the most efficient and dynamic total-body workouts using the principals of Acceleration Training™ to stimulate the body's natural response to vibration.  These vibrations transmit waves of energy throughout the body, activating muscle contractions between 20-50 times per second, enhancing the overall performance in sessions as short as 30 minutes a day, 3 times a week.  This works up to 98% of muscle fibers, compared to less than 20% when performing exercise with traditional weight training equipment.  The result is a high-intensity exercise that increases strength, improves muscle tone and balance and helps reduce body fat.

Power Plate® Can Offer 

• 11% increase in weight loss versus 7% in exercise and nutrition alone
• 1.5% net increase in bone density
• 7.8% overall improvement in explosive strength endurance 
• 15% increase in flexibility

Sting Testimonial

 

Hilary Swank Testimonial

A Few Celebrity Testimonials:

                                                     

 

  

Clint Eastwood Testimonial

Courteney Cox Testimonial

More Video Testimonials: HERE

Contact me for a personalized consultation to discuss how I can meet your fitness goals and learn more about the ability of the Power Plate® to increase bone density, core balance, strength, energy, athletic performance, and much more. 

In Health, 

Zeke Samples - IFA, - IDEA Certified

Owner of SurrealBodySolutions

Contributing Author for www.FitAphrodite.com

surrealbody@gmail.com

Pre-Exercise Stretching Importance

 Did you know pre-exercise stretching is generally unnecessary and likely counterproductive?  Most people stretch to prime muscles for the workout to come, but there are some misconceptions that stretching before an activity will prevent injury.

Muscles may actually lose flexibility when they are overworked.  This can create a risk for decreased strength, especially if you are doing weight-bearing activities.  

  

Most people should consider adding more warm-up routines and cutting back from intensive stretching before exercise.  For example, an exercise that includes light stretching, like jumping jacks, can prepare the body for intensive activity without making the muscles vulnerable to overwork.  Then spend more time on recovery stretching afterwards.  

"If someone is jogging or walking, I recommend a gentle warm-up that takes less than a minute to stretch the quadriceps, hamstrings and calves," says Richard Cotton, the national director of certification at the American College of Sports Medicine (ACSM). "I feel better when I do that, but I wouldn't mandate it for every client. There is value in stretching to increase range of motion and enhance activities of daily life."
 

Stretching has benefits because when combined with flexibility training it can give people a wider range of motion in their joints.  This can help in daily activities, balance and posture, which are important in preventing falls and injuries as people age.  I can help tailor the amount and type of stretching based on your individual need.

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com