Hands-on Physical Therapy and Stretching Prove Effective for Treating Heel Pain

Admin — Tue, 15 May 2012 20:58:14 +0000

Do you ever wake up with pain in the heel of your foot first thing in the morning? If so, you may have plantar fasciitis, the most common type of heel pain. People with heel pain typically report a sharp pain under their heel that may spread into the arch of the foot. The pain is often worse when the person stands after lying down or following a period of sitting—for example, taking the first couple of steps in the morning or standing up after watching TV. Although the pain may actually decrease with activity, such as walking, it tends to return at the end of the day.

Plantar fasciitis is not typically the result of an injury. Instead, this condition usually develops gradually and, if untreated, may get worse over time. By current estimates, 2 million Americans develop heel pain each year, and about 10% of all people will have heel pain at some point in their lives. The February 2011 issue of JOSPT published a research study that provides new evidence that can help people who suffer from heel pain.

HANDS-ON THERAPY. An example of a trigger point pressure release technique that can be performed on your calf muscles by your physical therapist.

NEW INSIGHTS

In this study, 60 patients with heel pain were randomly placed into 1 of 2 treatment groups. One group of patients performed calf and foot stretches and had hands-on therapy provided by a physical therapist , while the other group only performed the stretches. The treatment performed by the physical therapist focused on treating sore points, sometimes called “trigger points.” Trigger points are small sections of muscles that feel “knotty” and, when pressed, become more painful. The researchers found greater improvements in patients who both performed the stretches and received hands-on therapy. This finding is important because it suggests that people who are not getting better on their own may benefit from hands-on treatment.

FOOT STRETCH. While seated, grab the base of your toes and pull them toward your shin.

PRACTICAL ADVICE

Although stretching the calf and foot can reduce heel pain, the addition of hands-on physical therapy resulted in better pain relief and greater improvements in function during the first month of treatment. The 3 stretches in this study were performed using a 20-second hold, 20-second recovery time and were repeated 3 times, twice a day. If you have heel pain, you may wish to seek the help of a physical therapist who can instruct you on the proper stretching techniques to perform. The physical therapist can also determine if you are a candidate for trigger point soft tissue techniques applied to your calf muscles, as were used in this study. For more information on the management of heel pain, contact your physical therapist specializing in musculoskeletal disorders

CALF STRETCHES. While standing with your foot straight ahead, lean forward and keep your heel on the floor until you feel a stretch sensation in your calf. Perform this stretch first with the back leg straight and then repeat it with the back knee bent.

Source: Journal of Orthopaedic & Sports Physical Therapy | Volume 41 | Number 2 | February 2011

Total Health Systems Team gets moving at the Let’s Move Festival of Races!

Anne — Thu, 03 May 2012 13:53:58 +0000

This was the second year for this event in downtown Mt. Clemens. The event was
inspired by the National “Let’s Move” Campaign. The Let’s Move Festival of Macomb
was organized to promote health and fitness for all ages. At Total Health Systems
(THS) we encourage all of our patients and employees to be physical active.
For the second year in a row THS encouraged our patients to get moving by
participating in the this event. THS provided moisture wicking team shirts to all of our
patients that signed up. Each participants were provided with a training program
specific to the event in which they registered for. THS offered 4 different training runs
for participants to come together and train with others. For 9 weeks the team received
weekly training tips on various topics, such as picking out the right shoes,nutrition, etc.
The team included a number of first timers, (people who had never done an event like
this) so the week of event, Laurie Nuyens ATC, CPT offered a free seminar on the do’s
and don’t of race week and race morning. This helped to settle some of the nerves and
uncertainties some participants felt.
After completing the event each team member received a half hour gift certificate for
one of THS great massages!
Congratulations to all of the THS athletes who completed their first event. There were
30 THS team members that participated in the 5k run or walk, of those 30 at least of 10
people had never done an event like this. We had 7 athletes participate in the the half
marathon. Three of those were THS employees, Stefanie Kassab, Personal Trainer,
Archi Patel, Physical Therapist, and Marisa Hubinger, Massage Therapist. This was
Archi’s and Stefanie’s first half marathon! Congratulations ladies.
THS is proud to have our patients out there moving and they are encouraged to keep
moving, keep setting goals and keep taking care of you. THS is here to help you every
step of the way with chiropractic care, physical therapy,massage therapy, weight loss
and wellness, personal training and nutrition.

Let’s Move Festival of Races, Congratulations THS TEAM!

Anne — Mon, 30 Apr 2012 18:41:44 +0000

Congratulations THS TEAM!
We so proud to have our patients participate in this event! I hope everyone had fun and is proud of your accomplishment! For many of you this was your very first event! I hope this is the first of many others to come. We are thrilled that our THS team more than doubled in size from last year and we had more of you come out to our Saturday training runs. We hope to have even more participants next year. We had a small group for the half marathon and I apologize we did not get all of you for the half marathon pic. I was able to get get a few of you running. If I got your picture I emailed it to you. Can’t wait to do it again? If you are interested in receiving email about other events in our area please let me know. I will email you about local events as I become aware of them.
Saturday June 30th Run the Plank, 5k. Begins are Immanuel Lutheran
and ends at St. Peters.
http://www.runtheplank.com/
Gift Certificates for your massage will be ready for pick up by
Tuesday. Pick up your certificate at the same location you picked up
your tee-shirt. Inside the envelope is a waiver that we can use your
picture on our website. Please sign it and give to the Front Desk Staff.
We would like to get your pics up asap so if its ok to use your picture
please email me and let me know.

Other upcoming events at Total Health Systems:

Wed. May 16, 6:30 pm Chesterfield
Get Healthy! What drug companies don’t want you to know.

Tuesday May 22 7:15 pm, Garfield
Fitness Myths, Busted

ONE LAST GROUP TRAINING RUN!!! DIFFERENT TIME!

Anne — Tue, 17 Apr 2012 13:25:31 +0000

There is one more group training run leaving from Chesterfield on Saturday. NEW TIME 9:00 am

The new time allows you to simulate race morning conditions a little bit more. Eat the breakfast you think you will eat on race morning. Drink what you think you will drink on race morning. If anything is going to give you an issue it’s much better to find out this weekend than next weekend.

Wear your TEAM THS tee shirt.

Everyone should have received an email in regards to your tee shirt and where you could pick it up. (if you are not sure where your shirt is send Laurie an email, Lnuyens@totalhealthsystems.com) Make sure you run at least one training run in your tee-shirt before race day. This is just to make sure it’s comfortable and not chaffing you anywhere.

These tee-shirts are moisture wicking so it’s recommended that you use sport wash detergent. This helps keep the shirt like new and can prevent the moisture wicking material from getting clogged up, causing odors.

Race Prep Seminar Tuesday April 24 7:15 pm Garfield

If this is your first race and /or you are feeling unsure about race day procedures then this seminar is for you.

We will talk about: packet pick up race chips

what to do the night before, and the morning of the race what to wear

race strategy race bandits aid stations

wearing headphones

and any other topics you may have questions about.

Pre Race Picture of TEAM THS

We would like to meet for a TEAM THS picture prior to the race. More details will be emailed later in the week and will be included in our final weekly newsletter.

Half Marathon Group Runs on Sundays!

Half Marathoner’s your runs are getting longer if you would like some company try hooking up with others for you long runs. Email Marisa marisa_elaine@yahoo.com for information on Sunday long runs.

Weekly Running Tip

Don’t make these common pre-race diet mistakes

You have spent the last month or more training for this event next week. Hopefully as you have become more active and committed to your goal there has been some carryover into your diet choices. A lot of runners tend to make take diet choices to extremes, not eating enough, eating too much, drinking too much, eating foods that lead to the double D, Digestive Disaster. Let’s

make sure you are doing the right things to ensure your best performance.

Don’t eat the whole box of Pasta the night before

First of all for a 5k race, you don’t need to “carb load”. So if you were looking for an excuse to eats all your favorite breads and pastas a 5k is not it. Sorry. Half-marathoners you can afford to increase your carbs a little bit the week of the race. Beware of eating too much, specially the night before the race. Too much can lead to digestive problems during the race leaving you looking for the porta potty each mile. Try consuming moderate qualities of carbs several days prior.

- Baron Hansen

“Life is short… running makes it seem longer.”

Don’t drink gallons of water the morning of the race.

Chugging too much water before leaving for the race or while waiting around for the race to start will not only make you feel bloated but it will also dilute your electrolytes. Electrolytes are important for muscle contraction. When electrolytes are diluted by too much H20 you can have muscle weakness, cramping or in extreme cases death. (you have heard about people dying near the the end of a marathon, sometimes this is the cause).

It is recommended to drink 16 oz of water 2 – 3 hours before the start of the race. If you are not up this early, try just 8 oz. Then try drinking a just a cup or two right before the gun goes off.

Make fiber a normal part of diet, don’t add it before a race.

Hopefully you make vegetables, beans and whole grains part of your regular diet. But if you don’t, now is not the time add high fiber food. Loading up can cause uncomfortable gas.

No Skipping Breakfast

Hopefully you have done a few training runs in the morning with your normal breakfast and you know how your body handles it. Don’t skip breakfast because you feel anxious, without food you are likely to bonk. Pre Race meals keep your blood sugar steady and provides you with energy.

If you know you are just too nervous to eat before a race,wake up early enough that you can slowly eat breakfast. Let each bite settle before taking another. Another option is try a smoothie make with fruit and milk or yogurt. (for a little protein, add peanut butter too if you like)

Don’t try anything new

Don’t try anything new the night before the race. You may get to a race and notice what seems like EVERYONE taking a Gu or energy packet before the race. If do not normally do this, now is not the time to start.

Confirm what type of sports drink the race will be providing. Make sure you have training with is at least once without any issues. If not bring the sports drink you are accustomed to or just stick with water. We will POWERADE ZERO the Lets Move race.

Looks like we have almost 40 athletes representing Total Health Systems on race day!

Anne — Mon, 16 Apr 2012 15:21:21 +0000

We are thrilled to have our patients getting out there, being
active!

Tee-shirts should be available for pick up this week. If you have not emailed Laurie where you
would like to pick up your tee-shirt please do so today. Lnuyens@totalhealthystem.com You will
receive an email this week when your tee shirt can be picked
up.
Group Fitness Classes are great Cross Training.

Have you tried our Group Fitness classes? As a member of the THS Team you get a free pass to try
any of our classes for free. Just show up and give it a try. All Classes are held at the
Chesterfield location.
Monday 7:15-8:15 pm Zumba
Tuesday 7:15- 8:15 pm Cardio Kickboxing Wednesday 7:15-8:15 pm Yoga/Core Fusion Thursday – no
classes
Friday 7:15-8:15 pm Zumba Funky Beatz
Saturday 9-10 am CardioKickboxing

Half Marathon Group Runs on Sundays!
Half Marathoner’s your runs are getting longer if you would like some company try hooking up with
others for you long runs. Email Marisa marisa_elaine@yahoo.com for information on Sunday long runs.

Race Prep Seminar Tuesday April 24 7:15 pm Garfield

If this is your first race and /or you are feeling unsure about race day procedures then this
seminar is for you.

We will talk about:
packet pick up race chips
what to do the night before, and the morning of the race

UPDATE: EMPLOYEE FITNESS GOALS 2012

Anne — Thu, 12 Apr 2012 15:41:06 +0000

This year we have asked employees of Total Health Systems to voluntarily publish their fitness goals for our patients, followers, and the public to view. Here is our update for March for those employees brave enough to publish their goals on line! WE WOULD LIKE TO SEE YOU PUBLISH AND UPDATE YOUR PROGRESS AS WELL. Please post an update of how you have been doing in the comment section below. Keep working hard toward your goals for the year, whatever they may be! Thank you – Dr. Lundgaard

Laurie Nuyens, ATC NASM: Fitness Program Director:

One Month Progress report: When I originally set my goals for 2012 I thought March would have begun my half marathon training. I was going to try to get a new personal record for the half marathon distance at the “Lets Move” half marathon scheduled in April. Sometime things don’t go as planned but you got to roll with it and set new goals, no matter how different they are from your original goals.

I spent March recovering from surgery. While in the hospital I was encouraged to get up and walk the halls. I was in a lot of pain but knew I had to move to feel better. I started out trying to make 50 feet. A few walks later I set the goal to make it to the end of the corridor and soon I was doing a full lap around the floor. Carl tried to encourage me by timing my laps. Even though I felt awful and was in a lot of pain giving me a goal brought out my competitiveness. It was a lot like training for a race. If you don’t set a time goal you just kind of go through the motions of training and then racing. It’s fun but not as fun as having a goal. I was going to walk the halls whether I had a goal or not. Just like I will run and race whether I have a goal or not. To see a new best time either in the hospital or on the race course makes it that much more rewarding. After one particular “fast” lap in the hospital I got done and asked Carl my time, “oh sorry I forgot to start the time”. I was so bummed. It was just like doing a great run or workout without my heart rate monitor or timer.

Once home I was able to start doing some walks outside. I was slow. I think my dog was pretty confused by our new pace. Our walks might have been 20 minutes but we were only covering a quarter of our usual route. Each walk I would try to go a little bit farther. 4 1/2 weeks after surgery I was starting to get some energy back, was able to walk farther and faster. Carl and I went out for a walk with our dog. I was feeling good, the sun was shining and it was warming up to be one of those 80 degree days, but with less than .25 mile to go my body said enough. My pace was down to a snail’s pace and Carl came and picked me up. It was very humbling for me. I felt like are you kidding me? I ran a full marathon in December and now I can’t even walk 2 miles. I was bummed but so thankful Carl was able to come pick me up. (From then on I did not walk unless someone was home to come get me in, just in case) I found comfort in the fact that I knew I was eating well, trying to stay as active as possible, doing everything I could do to encourage my body to heal.

During the early weeks of recovery I found small goals helped me and gave some order to my schedule free day. I started out with simple tasks, like taking a shower. ” Ok today I am going to take a shower and make breakfast without taking a break in between. Ok today I am going to take a shower, dry my hair, make breakfast and do the dishes before I take a break.” I am slowly getting back into my normal workout routine. I walked/jogged about 2 miles a few days ago and felt pretty good considering. I think with some training I will be able to complete the Let’s Move 5k at the end of the month. It might not be the race I thought I would be doing but I am thrilled to be training for race and setting bigger goals for myself besides shower and do the dishes.

GOALS:

New PR at half marathon distance, under 1:50:30
Complete at least one bike tour of approximately 60 miles
Complete 1 sprint triathlon
Add more flexibility to my weekly fitness routine by participating in a Yoga class, or complete flexibility workout with TRX once a week
Try Pilates
Get adjusted on a more regular basis
Continue with taking my supplements daily
Do resistance training 2x week

Piotr Kasprzyk, PT, Director of Physical Therapy Services:

One Month progress report: My training has been very good so far, no injuries. I am starting to focus more on race preparation. I am implementing more speed work and have laid off weight training. Since I can’t participate in the Lets Move Festival, I signed up for 5K race near Stony Creek in May called “Back to the Beach”. It will be my first one, so I don’t have any expectation for a time. My next race is an Olympic distance triathlon on Belle Isle in June. It has a little longer running leg than the normal distance, which will make it harder for me. My goal is to be below 2h 40 minutes. I hope it is a fast course! With pull ups, I’m up to 14. After I reached my flexibility goal, I backed off from stretching. It just human nature, if we are not focused on the goal, we get off track.

GOALS:

Be faster than last year in New Baltimore Triathlon (Under 1:12:00)
Participate in my first 5K run
If I decide to run half marathon to do it under 1:55:00
If I decide to do Olympic triathlon to be under 2:40:00
To be able to do 20 pull ups
To touch ground with palms of my hands standing with straight legs.

Diane Delf, RN, Director of Wellness Services:

One Month progress report: March’s weather was unseasonably warm and a wonderful surprise. The sunny weather and blue skies brought smiles to many, and it has been great to be able to bike outside at Stony Creek so early in the season. I continue to use my health and fitness log for daily tracking of food and activity/exercise/relaxation/ sleep patterns. Rest/recovery is so important, and I am very aware of the impact of this on my overall health and well-being.

Still starting each day with Metagenics Ultra meal or Standard Process Complete with whey protein. This a great way to get moving and it leaves me feeling good and energetic. This month I have been using Ultra meal Egg Nog and Pumpkin flavored mix, and along with the First Line therapy Food Plan, and other supplements, I feel balanced and full, and rarely hungry.

Getting quiet and still remains a challenge for me, but reaps great benefits. Daily prayer is part of my life, and brings joy and peace. Missed my massage this month and have decided to schedule these appointments farther in advance to assure I get massage. The same for my chiropractic adjustments, which are so much a part of my good health and well-being. Planning on increasing my adjustments in April.

Ordered a new bike this month, and am so excited! It should be ready for a fitting in a few days. It is amazing. As with running, just a few months ago (due to injury) it seemed like I would never be able to enjoy either sport again, but now it is not if I will, but how far should I go each time!! Great Physical Therapy at Total Health has assisted with a successful return to the life I love, and the sports I so much enjoy! Spring is here and looking forward to more sunny skies and warm weather.

GOALS:

Drink 8-10 glasses water per day
Track food intake and exercise daily
Take Ultra Meal shake & Supplements daily
Three meals and 2-3 healthy snacks daily
Pray/Meditate daily
7-8 hours sleep daily
Diaphragmatic Breathing 5-6x daily
Spend prime time with loved ones daily
Bike/Run/walk 1x week
Swim 2x week
Resistance training 2x week
Physical Therapy Exercises 3x week
Try Pilates this year
Belly Dance class this year
Complete one bike tour this year
Complete two competitive sport events this year
Chiropractic adjustment regularly
Get massage on more regular basis
Smile, dance, stretch, play, laugh every day!

Marisa Hubinger, LMT, Staff Massage Therapist:

One Month progress report: I haven’t been able to connect with Laurie Nuyens for body fat analysis update, but training for the half marathon has been okay. Not as consistent as I would like, but I am hoping that I can still set a PR on it. My biggest struggle has been diet. I know nutritionally I am not cutting it. It does not help to have a three year old in the house during holidays! Now that Easter is over, I am hoping to be able to work a bit better with my diet, and get on the healthy eating train.

GOALS:

Lose 7% body fat (Goal 23%)
Run 3 half marathons
Run a half marathon in under 2 hours

Aaron Lundgaard, DC, CSCS, Director of Clinical Services:

One Month Progress Report:

I just got back from vacation, so it was a light training week. I lifted three times and ran twice while I was gone.

My 5K has been going down. I started out running it in 28.5 minutes. My lowest time has been 26 minutes. I have started outdoor running to prepare for the 5K April 28^th at the Lets Move Festival.

I will get back to heavy weight training after I hit my 5K goal, until then, I am just maintaining my current 1 rep maximums in bench, deadlift, and squat.

Stretching and foam rolling is happening 3-4 times per week (static) and 1-2 times per week for foam rolling.

I have still been getting adjusted (1 time per week) and massaged (1 time per 2 weeks) at my goal pace. This has probably been the easiest goal to meet as it has been keeping me feeling good.

Pull ups are at 17 when I am fresh but warmed up.

GOALS:

Get to and Maintain under 15% body fat (Currently 18%)
Maintain current lean body mass (currently 196 lbs)
Run a 5K in 25 minutes or under
Get my 3 lift total to 1400lbs ( 1 rep maximum of bench press, dead lift, and squat added together)
Foam roll 3 times per week
Static stretching 7 days per week
Get adjusted 2-4 times per month
Get massage 1-2 times per month
Get to 20 pull ups before Piotr…(currently can do 12)

Rose Minkiewicz, DC, Staff Chiropractic Physician:

One Month Progress Report: To date, I have completed the BIA and the resting and exercise GA Metabolic tests. I have completed the 21 day SP purification program. I am continuing to train for the 5k, I was only running 1x/wk during March due to time constraints, but will be able to run 3x/wk starting this week until the race. I am taking my supplements regularly and will be having an updated BIA performed soon to check on changes with my lean mass vs. fat mass thus far. I am not gaining weight and have actually lost a little…I will know if I lost lean mass or fat when I repeat the BIA….I hope it was fat!

GOALS:

Complete the BIA and both Resting and Exercise Metabolic tests before the end of January
Complete 21 day SP Purification Program beginning Feb. 1st.
Run the 5k in the MC Festival of Races on April 28th and improve on my time from last year of 31 minutes.
Do flexibility, resistance, and cardio training each 2x/wk.
Continue taking my nutritional supplements regularly.
Repeat BIA with Diane in July.
Gain 6 pounds and maintain it throughout the year.

Race month is here!

Admin — Tue, 03 Apr 2012 22:07:31 +0000

If you have not made it to a
training run, we have two more left, April 7th and
April 21 from the Chesterfield location at 11:15.
Tee-shirts have been ordered. If you have not done
so already please email
Lnuyens@totalhealthsystems.com where you would
like to pick up your tee shirt. When the tee shirts
are ready for pick up you will receive an email.

Group Fitness Classes are great Cross Training.

Have you tried our Group Fitness classes? As a member of the THS Team you get a
free pass to try any of our classes for free. Just show up and give it a try. All Classes
are held at the Chesterfield location.
Monday 7:15-8:15 pm Zumba
Tuesday 7:15- 8:15 pm Cardio Kickboxing
Wednesday 7:15-8:15 pm Yoga/Core Fusion
Thursday – no classes
Friday 7:15-8:15 pm Zumba Funky Beatz
Saturday 9-10 am CardioKickboxing

Half Marathon Group Runs on Sundays!

Half Marathoner’s your runs are getting longer if you would like some company try
hooking up with others for you long runs. Email Marisa marisa_elaine@yahoo.com for
information on Sunday long runs.

Race Prep Seminar Tuesday April 24 7:15 pm Garfield

If this is your first race and /or you are feeling unsure about race day procedures then
this seminar is for you.
We will talk about:
packet pick up
race chips
what to do the night before, and the morning of the race
what to wear
race strategy
race bandits
aid stations
wearing headphones
and any other topics you may have questions about.
Please sign up at the front desk or email me that you are coming.

Weekly Running Tip

Eating for Injury Prevention

There’s no doubt that smart training helps prevent injuries. But so will a
wholesome diet, filled with foods that will enable your body to mount a strong
defense against muscle strains and tears. Here are three nutritional strategies to
prevent injuries:

1. Eat more
How do you know if your body needs more calories? Keep
track of your weight and eating patterns. If your weight
fluctuates for no apparent reason, or if the quality of your
eating is sporadic and generally unhealthful, you should
consider a slight increase in high-quality calories.
If really concerned about eating enough but not too much
talk to one of us at Total Health Systems about the
Resting Metabolic Rate Test and Exercise Metabolic Test.
These two tests will give us a very accurate picture of
how many calories exercising and how many calories you
burn at rest. We can then determine how many calories
you should be eating.

2. Pile on the protein.
True, a high-carbohydrate diet will fuel your running. But
many runners take this advice to the extreme, living on bagels, pasta, and energy
bars. Besides carbohydrate, you also need 80 to 100 grams of protein a day to
maintain your muscles and other soft tissues. A small 3-ounce serving of chicken
provides about 25 grams of protein, a glass of milk 10, a soy burger 14, and a
hard-boiled egg 6. If you’re only eating one protein source a day, you’re not
consuming enough. Try to include some protein in every meal.

3.Don’t forget zinc and iron.
Runners often skimp on these two important trace
nutrients found predominantly in red meat.
Though research hasn’t linked zinc and
iron deficiency with increased injury rates.
You need 15 milligrams of zinc and 18
milligrams of iron a day. Most runners don’t
consume nearly that much, which is why it
is recommend that you eat a zinc- and
iron-fortified breakfast cereal or take a
multivitamin that contains both minerals. Foods that are good sources of both
zinc and iron include lean beef, poultry, seafood, and lentils.
Of course look for what I like to call “Happy Cows”, “Happy Chickens”, and
“Happy Eggs” . This means that cows and chickens there were roaming free
eating grass not being shot up with steroids and growth hormones. Hefflings
Market in Mt. Clemens is a great place to buy your “Happy Food”.

“A run has never returned me exactly the same. I go, I grow.”
— Kristin Armstrong, diamonds, Mile Markers blog, Runner’s
World.com

Team Total Health, We are up to 35 Runners!

Anne — Mon, 26 Mar 2012 18:56:15 +0000

Our Team continues to grow. We are up to 35 runners. It’s been great weather to train, even some times a little too hot. Be sure you are drinking water.

Typically it’s recommended that if you are exercising more than hour that you use a drink with electrolytes in it. If you are exercising less than an hour, water is usually sufficient and calorie free sugar free.

Group Fitness Classes are great Cross Training.

Monday 7:15-8:15 pm Zumba

Tuesday 7:15- 8:15 pm Cardio Kickboxing

Wednesday 7:15-8:15 pm Yoga/Core Fusion

Thursday – no classes

Friday 7:15-8:15 pm Zumba Funky Beatz

Saturday 9-10 am CardioKickboxing

Half Marathon Group Runs on Sundays!

Half Marathoner’s your runs are getting longer if you would like some company try hooking up with others for you long runs. Email Marisa marisa_elaine@yahoo.com for information on Sunday long runs.

Tee Shirt Pick up

Our THS team tee-shirts order will be going in at the end the week. We expect that you will be able to pick up your tee-shirt beginning the week of April 16. Please email lnuyens@totalhealthysystems.com where you would like pick up your tee-shirt, the Garfield office or the Chesterfield office. You will receive an email when they are ready for pick up.

Group Fitness Classes are great Cross Training

Anne — Mon, 19 Mar 2012 18:44:14 +0000

Our Team continues to grow. We are up to 28 runners. There are a few of you that I don’t know what size or what type of tee shirt you want. Tee shirt order will be going in next week.

Group Fitness Classes are great Cross Training.

Have you tried our Group Fitness classes! As a member of the THS Team you get a free pass to try any of our classes for free. Just show up and give it a try. All Classes are held at the Chesterfield location.

Monday 7:15-8:15 pm Zumba

Tuesday 7:15- 8:15 pm Cardio Kickboxing

Wednesday 7:15-8:15 pm Yoga/Core Fusion

Thursday – no classes

Friday 7:15-8:15 pm Zumba Funky Beatz

Saturday 9-10 am CardioKickboxing

Half Marathon Group Runs on Sundays!

Meet up with some other runners this Sunday at 9:00 am at Stony Creek. Park in the boat launch parking lot. Meet near the picnic table that is by the 0 mile mark on the trail. Email Marisa and let her know you will be coming and for more details. Be sure to email Marisa if you plan on attending. marisa_elaine@yahoo.com,

Tune Up Race- Apple Gala offers 9k, and 3, and half mile race

If you have never done a race before this is a great race to see what it’s all about. This race will take place on the Macomb Orchard Trail on April 7. Click here for more information. http://www.macombcountymi.gov/macomborchardtrail/pdf/BlossomRunEntryFormFULLSHEET.pdf

Weekly Running Tip

Looking for some motivation. Here are some great movies and books about running and racing.

Movies

Running on the Sun (1999)

Follows the 1999 Badwater race. Goes into the lives of some of the competitors and what motivated them to get there

Spirit of the Marathon (2007)

Follows six people that train for and race the 2007 Chicago Marathon

Chariots of Fire

The heroes are an unlikely pair of young athletes who ran for Great Britain in the 1924 Paris Olympics: devout Protestant Eric Liddell (Ian Charleson), a divinity student whose running makes him feel closer to God, and Jewish Harold Abrahams (Ben Cross), a highly competitive Cambridge student who has to surmount the institutional hurdles of class prejudice and anti- Semitism

Prefontaine

It’s the true-life story of legendary track star Steve Prefontaine, the exciting and sometimes controversial “James Dean of Track,” whose spirit captured the heart of the nation! Cocky, charismatic, and tough, “Pre” was a running rebel who defied rules, pushed limits … and smashed records … in an incredible against-all-odds quest for Olympic gold.

Books

The Extra Mile: One Woman’s Personal Journey to Ultrarunning Greatness by Pam Reed

Pam dominated the scene for a long time. This book doesn’t focus on the running and training as much as I would have liked, but she battled anorexia, so a lot of pages go to speaking about that.

Run: 26.2 Stories of Blisters and Bliss, by Dean Karnazes

Another installment of the Dean Karnazes saga. What food will be delivered to him on a run this time.

Getting to the Point: In a Dozen Pairs of Shoes, by Brian Stark

Getting to the Point. In a dozen pairs of shoes is the story of the first modern-day trail run across America. Running alone and wearing only a 10-pound pack, ultra runner Brian Stark often had to rely on the kindness of strangers, and hope for mercy from the elements. Over the course of his 8-month trek across America, Brian learned first hand what this country is really like, the diversity of its people and their experiences. This is more than just a book about running, it’s a book about people. If you liked Forrest Gump or A Walk Across America, or if you just like a rousing good story complete with daily wrong turns, surprising rescues by strangers, a blossoming romance, and a Hollywood ending, this book is a must read.

Once a Runner, by John L Parker

Every runner should either read this book or make their family members read it to learn the many idiosyncrasies of being a runner

Run to Overcome, by Meb Keflezighi

When Meb Keflezighi won the New York City Marathon in 2009—the first American to do so in 27 years—some critics questioned whether the Eritrean-born runner was “really” an American despite his citizenship status and representing the USA on two Olympic and several World Championship teams. Yet Meb is the living embodiment of the American dream. His family came to the U.S. to escape from a life of poverty and a violent war with Ethiopia; Meb was 12 at the time, spoke no English, and had never raced a mile. Yet he became an A student and a high school state and national champion. And when he stood on the platform as a silver medalist in the 2004 Olympics, Meb knew his hard work and determination had paid off. How could life be any better? Run to Overcome tells the inspirational story of a man who discovered the real meaning of victory, and who embodies the American spirit of overcoming the odds.

Zen and the Art of Running, by Larry Shapiro

This book can help you identify where running fits into the bigger picture of your life and also how to achieve that higher state of consciousness while running.

Every morning in Africa, a gazelle wakes up.

It knows it must outrun the fastest lion or it will be killed.

Every morning in Africa, a lion wakes up.

It knows that it must run faster than the slowest gazelle, or it will starve.

It doesn’t matter whether you’re a lion or a gazelle when the sun comes up you’d better be running.

(But, unless you’re a runner, you won’t understand.)

-Anon

Our Total Health System’s Team continues to grow!

Anne — Tue, 13 Mar 2012 16:07:47 +0000

We are up to 25 runners. All of you will get the tee-shirt size and type you requested. If you have friends who have not officially signed up. Now is the time. I will be submitting our tee-shirt order soon.

Group Fitness Classes are great Cross Training.

Monday 7:15-8:15 pm Zumba

Tuesday 7:15- 8:15 pm Cardio Kickboxing

Wednesday 7:15-8:15 pm Yoga/Core Fusion

Thursday – no classes

Friday 7:15-8:15 pm Zumba Funky Beatz

Saturday 9-10 am CardioKickboxing

Free Fitness Lecture Coming Up

Finding your Fitness Focus. Find out how to make the most of the time you dedicate to your workouts. Does your weekly workout routine include everything you need?

Thursday, March 15, 7-8pm, Chesterfield

Half Marathon Group Runs on Sundays!

Marisa Hubinger, one of our Massage Therapists, will be doing the half marathon. She has offered to lead some group runs on Sunday’s for our half marathoners. Having some company during some of those longer runs is really nice. Don’t worry about your pace, keeping up or being slow. Everyone will run their own pace. Even if you run just run a few miles with someone it really helps make the time go.

email Marisa if you plan on attending. marisa_elaine@yahoo.com,

Weekly Running Tip

Don’t skimp on Running Shoes

If you are running in a walking shoe, a cross trainer shoe, or worn pair of running shoes STOP! One of the easiest ways to prevent injury and make running more enjoyable is get a good pair of running shoes. For most casual runners you should think about spending between $80 and $120.

I recommend going to a running store like Hansons and being properly fitted. They can look at your foot, you current

running shoes and make recommendations for you.

Typically if you have been running in a certain brand and been happy with it you can start there. But be open to at least trying on other brands. You might not know what you have missing.
Bigger- Running shoes should be a half size to full size bigger than your casual shoe. Wiggle Room – You should have about a thumb’s width of room between the end of your longest toe and the front of the shoe.
Hold It – Look for a secure, comfortable fit through the midfoot. Imagine a hand gently holding your foot in place.
The Heel Deal – There should be little or no slipping at the heel.
Running is pretty cheap sport compared to many other sports. You already have a nice moisture wicking shirt coming your way so spend your money on a good pair of shoes.
I encourage to make the investment in a good pair shoes.

“Remember the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.”

-Sarah Condor