April 2018 Newsletter

10 Common Workout Injuries and How to Avoid Them

Not enough rest, too much too soon, repetitive motions and simple wear and tear can result in pain and injuries that put the kibosh on your workouts. In fact, a study of college athletes published in the Journal of Athletic Training shows overuse injuries (repetitive motions involved in sports and workout routines, such as long-distance running, swimming and rowing) account for nearly 30 percent of all injuries. Inflammation, general stress and tendinitis were the most common overuse injuries reported. High-speed, full-body-contact sports most often resulted in acute injuries. Here are the most common workout injuries, how they can occur and tips for staying safe.

1 – Ankle Sprain

Twisting an ankle doesn’t just happen running outdoors. Jogging on a treadmill can also result in an ankle sprain, says Cindy Trowbridge, Ph.D., associate professor of kinesiology at the University of Texas at Arlington. “The biggest problem running indoors on a treadmill is losing your focus and accidentally stepping half on and half off the treadmill while the belt’s still moving.” If you jump off the treadmill quickly, your ankle may roll in an unnatural direction. Running outside on uneven terrain or up and off curbs also increases the risk of an ankle sprain. HOW TO STAY SAFE: Most treadmills have a clip you attach to your clothes that stops the machine if you fall. Says Trowbridge, “If you run outdoors, stay on level sidewalks or at a park, versus running where you have to go up and down off a curb.” Look for paved, even walkways because uneven terrain and potholes can be problems.

2 – Shin Splints

Pain along the inner edge of your shinbone (tibia) may be a sign of medial tibial stress syndrome, more commonly known as shin splints. Common in runners, shin splints can also develop in exercisers who participate in running sports or jumping. “It’s muscle inflammation and can occur even after just a couple of workouts,” says associate professor of kinesiology Cindy Trowbridge, Ph.D. You’re at greatest risk of shin splints if you’ve recently increased the intensity or frequency of your workouts. Uneven ground, running uphill or downhill or on hard asphalt also increases the risk of shin splints, as does wearing worn-out shoes. HOW TO STAY SAFE: Wearing proper shoes and gradually increasing your workout intensity (no more than 10 percent a week) goes a long way toward preventing shin splints, says Trowbridge. Also avoid running or jogging right away. Slowly warm up first by doing jumping jacks to get your blood moving and your muscles warm, she says.

3 – Low back Strains

A sudden, sharp twinge in your lower back during your workout could be a sign you’ve overdone it. “Squats or deadlifts with improper form wreaks havoc on the lower back,” says associate professor of kinesiology Cindy Trowbridge, Ph.D. “You can suffer strains or, even worse, nerve compression and disk herniation.” Twisting motions or sideways bends can also strain your lower back. HOW TO STAY SAFE: Beginners should first learn how to maintain a neutral back, says Trowbridge. To find your neutral spine, lie on your back with your knees bent and feet flat on the floor. Your spine should touch the floor under your neck and lower back, which allows the natural curves of your back to absorb shock during exercise. “Get your form correct first before adding weight. Beginner weightlifters should do the leg press or hip sled first before trying squats.” If you’re unsure of proper form, ask a qualified personal trainer for advice.

4 – Rotator Cuff Injury

Four main muscles (supraspinatus, infraspinatus, teres minor and subscapularis) comprise the rotator cuff, which surrounds and stabilizes the shoulder joint. Shoulder pain when you reach behind you, overhead or out to the side may be a sign of a rotator cuff strain. “It typically results from repetitive overhead activity,” says Luga Podesta, M.D., sports medicine specialist at Podesta Orthopedic and Sports Medicine Institute. Activities such as swimming or throwing a ball and overhead shoulder movements like military presses can lead to rotator cuff strains when done repeatedly over time. HOW TO STAY SAFE: Strengthen your rotator cuff muscles as part of your upper-body program. Use good posture (a slouched posture makes you more prone to compression of the shoulder joint) and avoid repetitive overhead exercises with weight that’s too heavy and lat pulldowns behind the neck — do pulldowns in the front instead.

5 – Stress Fractures

These tiny, hairline fractures are usually the result of too much too soon or repetitive jumping in one place, says Luga Podesta, M.D. The majority of stress fractures occur in the bones of the foot, heel or shin. Pain around the site of the fracture that worsens with exercising, standing or walking is a symptom of a stress fracture. The area may also swell. Sports like basketball and tennis also increase the risk of stress fractures — as does osteoporosis. If left untreated, a stress fracture may not heal properly and can lead to chronic pain. HOW TO STAY SAFE: Start gradually. Try to progress by no more than five to 10 percent in exercise volume each week, says John P. Higgins, M.D., director of exercise physiology at Memorial Hermann at the Texas Medical Center. “For example, if you are jogging 10 miles a week, don’t do more than 11 miles the next week. If you are doing 10 reps of 50-pound biceps curls this week, next week do 11 reps of 50 or 10 reps of 55 pounds.” Cross-training can also help.

6 – IT Band Syndrome

An overuse injury common in runners and cyclists, iliotibial band syndrome (ITBS) occurs when the IT band, a ligament that runs along the outside of the thigh from the hip to the shin, becomes tight and inflamed. “Cycling can trigger this flare-up, which causes pain on the outside of the knee,” says associate professor of kinesiology Cindy Trowbridge. This can also occur in runners who wear worn-out shoes, run on uneven or banked surfaces, run downhill, do the same run in the same direction too many times or simply from overuse as a result of running too many miles. HOW TO STAY SAFE: If you’re a cyclist, make sure the seat height is appropriate — not too high or low — says Trowbridge. In a cycling class, ask the instructor to help you adjust the height of the seat as well as find the right location that places your torso in an ideal position. “You want to be able to just reach the bar without feeling all bunched up,” she says. Runners should do a short walking warm-up before starting to run and make sure they replace worn-out shoes. Also, avoid running on concrete and, if you run on a track, change directions regularly.

7 – Patellofemoral Syndrome 

Pain under the kneecap that worsens from running, walking down stairs or sitting with bent knees for long periods of time could be a sign of patellofemoral syndrome, also known as “runner’s knee.” You may also hear a crunching, creaking or grating sound. “You can get this from running, jumping or squatting,” says Luga Podesta, M.D. A change like an increase in running mileage, can contribute to pain. Patellofemoral syndrome occurs when the bones in the lower leg are not lined up perfectly, which causes an abnormal gliding between the patella (kneecap) and femur (thigh bone). This misalignment can lead to wear and tear between the cartilage and surfaces of the bones, causing pain. HOW TO STAY SAFE: Keep knees healthy with exercises that strengthen quadriceps and hip flexors. Seated and lying leg raises are often prescribed for strengthening the quadriceps. Also avoid kneeling or squatting repeatedly.

8 – Biceps Tendinitis

Pain in front of the shoulder and upper-arm weakness may be a sign of tendinitis, an overuse injury that typically occurs from repetitive motions. Weightlifting, swimming, tennis and golf can all cause biceps tendinitis. Biceps tendinitis refers to the inflammation of a tendon that attaches your upper biceps muscle to the bones of the shoulder. “Impingement and rotator cuff damage often accompanies biceps tendinitis,” says David Geier, M.D., orthopedic surgeon in Charleston, South Carolina. You’ll feel pain and tenderness in the front of the shoulder that worsens with overhead lifting. Pain may also move down the upper arm bone and you may feel an occasional snapping in the shoulder. HOW TO STAY SAFE: Cross-train by varying your activities to avoid repetitive overhead movements, and make sure to take enough rest time between workouts. Check your posture which can increase the risk of biceps tendinitis, says Geier.

9 – Pectoral Injury

Losing control of a dumbbell or barbell during a heavy bench press or performing dumbbell flies with too much weight can lead to a tear in the pectoralis muscle — a serious injury. “You’ll feel a tearing sensation, and the chest and upper arm often turn black and blue,” says orthopedic surgeon David Geier. “Sometimes a defect in the muscle is visible or palpable. You should see an orthopedic surgeon within a few days to determine if the injury needs surgery.” HOW TO STAY SAFE: Make sure you can control the amount of weight you’re lifting, says Geier. “If you’re trying to lift a very heavy weight, have a spotter present to help control it so that you don’t drop it or lose control.”

10 – Glenoid Labrum Tear

Clicking sounds and uncomfortable catching sensations deep in the shoulder during bench presses or military (overhead shoulder) presses may be symptoms of a glenoid labrum tear, says Geier. “This refers to a tear in the cartilage bumper that surrounds the glenoid, the socket of the ball-and-socket joint.” Labral tears can result from overuse or a direct injury to the shoulder, like falling and landing on an outstretched hand. HOW TO STAY SAFE: It may not always be possible to prevent a labral tear, says Geier, but any uncomfortable popping or pain deep in the shoulder is worth checking out. If the pain does not improve, seek a diagnosis from an orthopedic surgeon to determine the cause and treatment options. “Modify exercises to avoid pain as well,” says Geier. “Often you can still get a good shoulder or chest workout even if you have to avoid specific shoulder or chest exercises.”

Article adapted from: livestrong.com, Linda Melone

Low Carb Breakfast | St. Patrick’s Day | Shamrock Fried Eggs

Are you looking for a low carb breakfast idea for St. Patrick’s Day?

These Shamrock Fried Eggs are delicious, healthy and a lot of fun for St. Patty’s or any day of the year! 

Ingredients

  • 2 large organic green bell peppers
  • 8 pastured eggs
  • 2 tablespoons grassfed butter
  • Sea salt, garlic powder and fresh ground pepper, to taste

Directions

  1. – Slice the bell peppers into rings that are about 3/4″ thick, for a total of 4 rings per bell pepper
  2. – Melt half of the butter in a frying pan, preferably cast iron, over medium-high heat
  3. – Place 4 of the bell pepper rings in the cast iron pan and turn once, after a minute
  4. – Crack an egg inside each bell pepper ring
  5. – Season the egg with sea salt, garlic and pepper
  6. – Cover the pan with a lid and cook until the white is set and the yolk reaches your desired doneness. It should take about 3-5 minutes
  7. – Remove the shamrock fried egg from the pan and serve while hot. I like to top mine with Cholula Green Pepper Sauce
  8. – Repeat with the remaining tablespoon of butter, 4 bell pepper rings and eggs
  9. – Now the whole family can enjoy a fun St. Patrick’s Day low carb breakfast together that’s fun and healthy!

Recipe adapted from: Happy Mothering, Chrystal Johnson

Atlanta Personal Trainer | Jonathan Kolowich | Brawl For A Cause

Boxing, running, dead lifts—diabetes doesn’t hold this Atlanta personal trainer back

Atlanta Personal Trainer and Type 1 Diabetic Jonathan Kolowich

Jonathan Kolowich, who was diagnosed with type 1 diabetes at age 12, wants other diabetics to feel as empowered and powerful as he does

Jonathan Kolowich is the kind of fitness trainer whose Instagram videos make you say, “Wait, whaaaaaat?” We’re talking about moves like Turkish get-ups with a heavy barbell, or push-ups on one arm and one leg, or plyometric push-ups that jump from benches to the floor and back, or getting punched in the gut while doing abdominal exercises. And he makes it all look kind of easy. It’s not—and not just because these kinds of physical feats take practice, strength, and stamina. Every day Kolowich has to think about, monitor, and manage his blood sugar because he has diabetes. But he never lets the disease stop him from being healthy and strong. And he wants other diabetics to feel just as empowered and powerful.

Kolowich has type 1 diabetes, the kind that typically develops in children and adolescents and occurs when the immune system attacks the insulin-producing cells in the pancreas. Type 1 diabetics have to watch their glucose levels and take insulin to keep their blood sugar from going too high or too low. Type 2 diabetes tends to affect adults (though it can also affect children), and occurs when there’s perhaps enough insulin but the body can’t process it. Obesity ups the risk.

“Diabetes doesn’t have to be limiting,” Kolowich says. “You can still do everything that other people do. You just have to be conscious about it.”

Kolowich spreads this message with tips and workouts at diabetesstrength.com and recently raised more than $7,500 for the Juvenile Diabetes Research Fund at Brawl for a Cause, an amateur boxing event at Mercedes-Benz Stadium. He’d never been in a bout before, but every year he takes on at least one new physical challenge. Some years it’s a running race, other years a new kind of workout. For the brawl he trained with Adam Gil, a former boxer and fellow trainer at Brad Kolowich Jr. Personal Training (owned by Jonathan’s brother), as well as at a boxing gym.

To be sure, Kolowich isn’t blasé about these physical challenges; he knows he must be vigilant about what he eats and how he trains. That’s been true since he was 12 years old. That year he lost 20 pounds over a two-week period. When his mother took him to the doctor, the diabetes diagnosis came quickly.

“My blood sugar was 1,000, and it was supposed to be 100,” he says. “They knew right then and there that it was diabetes. It was definitely the biggest life-changing moment of my life.”

He had to prick his finger six to 10 times a day and give himself shots of insulin to stay even-keeled while he played baseball, basketball, and tennis. “Exercise can knock down your blood sugar,” he says. “That was tough. I always had to have sugar on hand in case of emergency. When it would go low, it was really scary. I once fainted on the baseball field. And when I was 16, driving home from practice, I passed out. Thankfully no one was hurt.”

When he went on to play baseball in college, on scholarship at Georgia State University, Kolowich would carry a candy bar in his back pocket, keep juice in the dugout, and check his blood sugar frequently on game day.

Now, as a personal trainer, he doesn’t use candy to keep himself stable. He tries to eat clean about 90 percent of the time, and if his blood sugar drops he’ll take glucose tabs or eat a banana or pineapple. For a while Kolowich used an insulin pump and monitor to keep his numbers in check, and that allowed him to live a very normal life. But the equipment wouldn’t work for boxing—he would too often get punched in the stomach, the site of the port and tubing for his pump. So for several months he was back to pricking his fingers and giving himself injections, and carefully managing his numbers.

“If my blood sugar is off, my reaction times can be slower, and in boxing, reaction is everything, so I had to be really careful,” he says. “I was being super aware.”

He trained hard, doing squats, hang cleans, push presses, rows, and at least 45 minutes a day of boxing with Gil or shadowboxing. For his diet, Kolowich ate a lot of meat, vegetables, and low-glycemic fruits like berries. To drink, he stuck with water and iced coffee. His numbers stayed mostly stable, and on the day of the fight, he checked them every 30 minutes to make sure they remained so. Gil, who served as one of the corner men during the fight, held on to a juicebox for Kolowich, just in case.

His blood sugar remained stable, and he went on to win the fight. “I crashed about an hour after the fight,” Kolowich says. “In boxing, even six minutes feels like an hour. I was definitely smoked and tired. But it was so worth it. It was fun to be part of that event. It wasn’t just about getting in the ring and killing each other. It was getting in the ring for a cause that’s close to my heart.”

Article adapted from:  Atlanta Magazine, Christine Van Dusen

March 2018 Newsletter

February 2018 Newsletter

Booty and Ab Burner Group Training

Keto Biscuit Recipe

Keto Biscuits

 

Servings:  About 6 Biscuits

Ingredients:

2 cups almond flour

1/3 cup grass fed butter, softened

1/2 tsp salt

2 eggs

 

Directions:

  1. Mix wet ingredients in mixing bowl, then add dry ingredients.
  2. Scoop a couple tablespoonfuls and drop on pan.
  3. Form biscuit shape and bake for 15 minutes, or until browning on top.

Enjoy!

January 2018 Studio Newsletter

Booty and Ab Burner Group Fitness Class

Booty and Ab Burner

Join us for our all new Booty and Ab Burner Group Fitness Class for a great workout, open to all levels of training.

To sign up, email class@bradkolowichjr.com.

Date:  Saturday, January 13

Time:  8:05am – 8:55am

Price:  $30

Place:  Brad Kolowich Jr Personal Training Studio

 

We look forward to seeing you there!

Best,

Caroline Kolowich