Health by Heidi

With tight schedules to work around, sometimes we feel lucky to get a quick workout between work and home and school and whatever else life has us doing.  It's tempting to jump on the bike and start hammering to get it done, or throw on the running shoes and race up the nearest hill, all the while hearing the clock ticking in the background to hurry hurry hurry get to the next thing.  We wonder why we feel tired and sore, tight and stiff during our activity of choice.   Try taking five minutes before your next workout for these simple movements.  A few of the movements focus more on joint mobility, while others are more for muscle activation.  Combined, they help to prepare the lower body for whatever activity you choose.  Before your next ride, run, hike, or lifting session, give them a try and see if you feel the difference. Exercise 1 - Banded Donkey Kicks Purpose: Glute activation, core activation -Your choice of band will depend on your personal s...

I pulled on my tall winter socks, then my fleece lined cycling tights. Next came the base layer and the fleece cycling jacket in visibility pink.  My heart fluttered with excitement.  Shoes, shoe covers, skull cap, buff.  Heated gloves with mittens over the top.  Helmet with helmet light.  Clear glasses to protect my eyes from the cold wind.   It was March 20.  First full day of spring.  First dawn patrol ride of the year.  It was 36 degrees at the house, but I knew the temperature would drop as the sun peeked over the mountains.  I grabbed my water bottle, hoping it wouldn't freeze shut on the ride.  I mounted my head light and tail light, rolled my bike out of the garage.  The cold air hit me like a wall, but I didn't care.  Dawn patrol is my jam.  It's my thing.  It is my fully immersive, all senses heightened, soul happy time to ride.   I clipped in and shoved off, turning right on the highway ...

  POP!  It's the sound every athlete dreads.  I sucked in a lungful of air.  The sound echoed in my mind.   POP!  It felt like hot pokers were stabbing me in my right hamstring.  I instinctively shifted my weight to my left leg, feeling the reverberations deep in my core. POP!  My stomach churned.  I envisioned my summer plans fading into darkness before they could even begin. POP!  One bad decision.  In an instant, the pop changed everything. I was standing next to an elderly man when he lost his balance and started to fall forward.  Instinctively, I reached out to try and stabilize him.  At the instant my arm connected with his chest, he lurched forward.  The lurch abruptly twisted my right hip, and POP!  I yanked my arm away and grabbed my right hamstring.  The elderly man fell slowly to the ground, elbow and knee skinned but otherwise unharmed.  I asked him all the appropriate questions, encour...