Author: Trevor Ling

Trail running calls to many runners for different reasons.

More people have recently taken up trail running to keep social distance while still getting out on an adventure. If we are honest, we all are pretty bored of walks and runs around our own neighborhoods.

Many runners are drawn to the trails because of the soft dirt under their feet feels “easier” on their bodies than the road. There is some truth to this in that runners tend to take shorter and more varied steps on trails, which does decease impact.

Trails offer many benefits, but injuries do still happen. The same goes for walker, joggers, and hikers. So, if you decide to hit the trail this summer – or you have enjoyed it for years – keeping in mind a few form tips will keep you happy and healthy for the long haul.

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No school, working from home, stores and restaurants closed for most of the spring . . . we are all going a little stir crazy.

Although many businesses are opening back up, we are encouraged by the Centers for Disease Control to continue practicing social distancing. But being cooped up in the house all day isn’t any better for our health in the long run.

We need fresh air for healthy lungs, we need vitamin D to boost immunity, and we need to get out and move our bodies to ourselves strong and resilient.

Most of us have been getting this much needed fresh air and exercise with neighborhood walks, but anyone else tired of walking the same loop for the one millionth time? The dog is even bored of this scenery.

There are outdoor areas open in the Collierville area that will allow you to enjoy the outdoors this spring while still social distancing. Bring some hand sanitizer and avoid public equipment such as the playground and bathrooms. Otherwise, spread out and stick with your immediate family and we all will be safe.

Here are our favorite 5 things to door outdoors that are not closed in Collierville.

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With summer shorts and tank top season right around the corner, a lot of us are concerned with the size of our biceps or our waist line. You may even have a little more time to go for a run or workout at home during this time of social distancing. That’s great because having a fit body is important.

However, keeping your mind in shape is just as important as keeping your body in shape, especially during these times of high stress and uncertainty. A lot of people I have spoken to these past few weeks aren’t sleeping well and feel brain fogged. This is a normal response to lack of social interaction, information overload, and change in daily routines.

Don’t ignore your brain health ever, but especially right now! Keeping your mind in shape is critical to enjoying your life at the highest level. So, give your brain the attention it deserves.

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If you are anything like our family, you may be taking a little extra time right now for some spring cleaning around the house? It was our guest bedroom and garage this past weekend.

But what about spring cleaning your exercise routine?

Many people started a workout program or regimen at the first of the year – congratulations if you are still getting it done! Whether you stuck with is or opted for more couch time instead, it’s time to shake off the winter doldrums and spring clean your exercise routine – AKA get a head start on swimsuit season!

Here are some tips for working out this spring and for keeping yourself motivated through the summer.

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A pack of sidewalk chalk and a blank “canvas” of a driveway can be amazing fun for kids.  As a mom, I love that they are using their creativity, imagination, getting fresh air, and sometimes even collaborating nicely with one another. 

Instead of just drawing some chalk monsters or pretty squiggles, why not turn chalk-time into game-time. This means movement and exercise for the whole family. That means you don’t just watch your kids or grand kids having all the fun – you join in too!  

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When it comes to arthritis, sore knees and stiff hips may be the first thing that comes to mind. However, there are invisible symptoms that can be just as troubling. Up to 75% of patients say they experience fatigue and other sleep issues.

This is especially true with rheumatoid arthritis, because it is a systemic condition that affects your whole body rather than just your joints. Many experts believe that the fatigue is caused by antibodies that circulate through your blood and trigger inflammation.

However, the pain, inflammation, and changes in mobility with osteoarthritis can also lead to physical and mental fatigue. In either case there can be a troubling cycle where physical discomfort interferes with sleep and the lack of sleep makes physical discomfort more difficult to bear.

If you’re tired of arthritis holding you back, there are solutions to these problems with sleep and fatigue. Learn about lifestyle changes and treatments that can restore your energy.

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The movements of everyday life can cause wear and tear of the joints resulting in weakness, inflammation, and pain. If you are experiencing joint pain or are active and just want to keep your joints strong and prevent injury, taking the best supplements can help.

Supplements may help build your joints back up, improve lubrication, and decrease inflammation. But not all supplements labeled to help osteoarthritis or joint health are created equally. They often have only one active ingredient, use forms that the body can not readily use, and have harmful fillers. In the case of additives and fillers you could actually be causing more harm than good.

Knowing which supplement ingredients are the most effective can help make a more informed decision as you work to improve your joint health.

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Many people have suddenly found themselves working remotely, doing their part to flatten the curve and reduce the impact of COVID-19 on our healthcare system. This new work environment might seem like a good thing – work in pj pants and lunch on the couch – but it has presented many more challenges than most of us had anticipated.

The reality of working from home brings up issues of childcare, interrupted concentration, the dog that thinks your home to play with him, and our biggest concern for you . . . a make shift work station.

Your desk at the office might be set up with a standing desk, adjustable chair, two large screens, and headset telephone. Unfortunately, most Americans are finding themselves sitting their 8 hours in a hard kitchen chair hunched over a laptop for the foreseeable future.

Most of us just don’t have a good working environment at home. The desk is covered with bills , we’re using the spare dining room chair, or end up on the couch.

Some of these issues are actually unhealthy and really bad for our bodies. Fortunately, there are many things you can do to make your home office healthier and more productive:

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Over 20 million people visit their physician’s office each year with complaints from arthritis – and that number is growing. By 2040, it’s estimated that 78 million Americans will have doctor-diagnosed arthritis.

When we use this term “arthritis” we are most often referring to osteoarthritis, also known as degenerative joint disease, and this type makes up more than half of the above statistics. However, it’s important to realize that there is a second primary type called rheumatoid arthritis. The two are very different, but do have some similarities in symptoms and treatment.

Both types of arthritis affect the joints and can result in stiffness, pain, inflammation, and swelling. The big difference comes in the underlying cause of the disease.

Osteoarthritis (OA) is the most common form and involves the wearing away of cartilage that caps the bones in your joints. It’s a result of wear and tear over time.

Because of this, the symptoms usually occur in weight bearing joints and those you use most often like the hips, knees, and spine. These symptoms are also usually on just one side. The primary issues with OA include pain, swollen joints, impaired mobility, decreased movement, or grinding noises in the joints.

Rheumatoid arthritis (RA) is an autoimmune disease and can occur at any age or stage of life. With RA, your immune system sees your joints as the enemy and launches an attack on them. Where as a healthy immune system would only attack invaders like bacteria or viruses.

As a result, the synovial membrane that protects and lubricates the joints becomes inflamed, causing pain, swelling, and eventually joint damage. This usually starts in smaller joints and can affect both sides of the body equally.

In either case, joint pain can limit a persons ability to participate in their favorite activities, interrupt sleep, cause depression or fatigue, and significantly reduce quality of life. And in neither case do we have a “cure” to make the disease or degeneration disappear. However, there is a lot that can be done to halt the disease, decrease pain, and get a person back to living their best life.

Although prescription drugs, injections, and even surgery may be offered, we believe in finding solution whenever possible that are non invasive and free from side effects. Here are our top 5 arthritis solutions that we find have the most impact on pain control and quality of life.

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Who doesn’t feel overwhelmed or stretched thin sometimes?

And it’s no wonder since many of us are balancing careers, side businesses, education, community involvement, children, extended family. . . the list goes on.

If you have ever hit a wall when it comes to your training, business, or life, I completely get it.  I have been to that point where I am just burned out.

Have you reached “burn out”? 

Symptoms of “Burn Out”:

• Exhaustion

• Lack of Motivation

• Difficulty with Attention or concentration

• Lack of progress

• Recurring illness or injury

The last one is the biggest for me.  That voice in my head tells me my lack of motivation is just “being lazy”.  However, when I find it more difficult to recover from a cold or a workout I need to listen.

The psychological stress of burn out breaks down the body and immune system. That makes us more susceptible to getting sick and taking longer to recover.

The question then comes. . . if I feel so stressed and exhausted, should I push myself to workout?

Well . . .  Yes AND No!

First though, are you burned out from exercise or just the busy chaos of life?

Are you “burned out” from exercise?

If you are training hard, more than 5 days a week, and doing the same regimen for more than 90 days your burn out may be due to exercise.  How do you know?

Attempt to do your normal workout.  If at the end of your warm up you still feel exhausted and unmotivated to finish your body may be telling you a break is needed.

Another sign . . . rather than bouncing back from a tough workout, your body is constantly aching or sore.

Are you “burned out” from life?

Sometimes the overwhelm of life can cause burn out.  When you feel psychologically stressed all the time and can’t seem to keep anything mentally straight you may need to slow down.

Physical symptoms of lethargy, a foggy brain, depression, and digestive issues can be signs as well.  If you are burning the candle at both ends at work or home, this might be you.

Do one of these sound like you?  There is hope!

Game Plan For “Burn Out” Recovery

It’s essential to replenish your physical and emotional energy if you feel you are approaching “burn out”.

However, you MUST keep moving!  In fact, stopping exercise all together can make your pain and melancholy worse.

If your burn out is due to exercise, just make some changes in the frequency or intensity of your routine. Or, try something new. If you walk try swimming, if you run try dancing, if you weight train try a martial arts class. Just a minor change to your workout every 4 weeks is effective.

If you are burned out and not exercising than you need to start.  Aim for 30 minutes of movement a day to encourage blood flow.  It can even be broken into short 10 minute bursts.  It will maximize stress relief, refocus your thoughts, and increase your energy.

In addition, remember that what you put in your body can have a huge impact on your mood, energy, and recovery. Even though you may be craving pasta and cookies, minimizing sugar and refined carbohydrates will keep your blood sugar level and improve your mental game.

Replacing these foods with protein and omega 3 fatty acids will give your mood a boost.  The best sources that include both are fish, flax seeds, and nuts.

An End to Burn Out

In summary, you can restore resilience through diet, movement, rest, and relaxation.  It’s all about the balance. Exercising too vigorously can be just as damaging as being too sedentary.  

Find some movement that makes you happy and leaves you feeling energized, but not completely drained. Then, make it a priority along with some healthy meal planning and a good nights sleep.

Looking for more health and wellness information you can trust, and a community to encourage you along the way? Request to join our private Facebook group Peak Wellness Tribe. It’s a safe place to get your questions answered and work toward healthy together!