#articlesofinterest

Pain- it's complicated

Pain is a complicated, deeply individual, layered experience. If you remember some of your own experiences of pain it will be a spectrum that may include paper cuts, muscle pulls, child birth, a churning stomach, traumatic injury, grief, sports injuries (acute and overuse), stubbed toes, head aches, traveling chronic aches, or a broken heart. Every experience of pain has its own texture, intensity, duration and unique message.

We often conceptualize pain occurring at the site in which we feel the pain when in fact it is created in the nervous system. Context, tissue damage, emotions, pathology, thought patterns and environment all influence how and why the nervous system uses pain as a signal to get our attention. These same factors affect how we receive and process the message of pain. It’s complicated!

Here a few resources to help you understand where pain comes from, how it occurs in our systems, and the multitude of factors that influence each instance of pain we experience. This is a huge field of research and this is not even the tip of the iceberg. Remember if you are in pain right now it might be hard to digest all of the information in the resources below. Take time to carefully listen to and understand your own pain and then seek out any necessary, professional support. 

Here is article from the NY Times about Forgetting the Pain of Exercise.

This podcast from The Liberated Body is rich, educational and explores pain via an interview with Neal Pearson. This is well worth a listen.

Explain Pain is a book by Dr. David S. Butler that helps guide you through how pain works and how you can work with it! Note- the electronic version of this book is hard to read. We recommend hard copy. 

Recovery

We don't recognize recovery enough. We are always talking about how to get cardio or weight lifting in with our clients or helping them manage their athletic schedule with cross training and work, but recovery we've neglected. Honestly, recovery days don't get touched on in New York fitness conversations enough period. This city loves to nose the grindstone in its fitness just as much as in its work.

Click through the link love below to get your gears turning on how to be sure you are incorporating this crucial element into your overall health!

There is no magic number of rest days. Just like exercise rest is unique to the individual and the activity. 

Psychological stress is also a factor in recovery from the physical stress of exercise or sports. Remember to take the whole picture of your life into consideration to find balance and health. Your programming will need to flux and change as your life inevitably will. 

Edwin Moses an Olympic 400 meter hurdler has some well known, interesting, and inspirational approaches to fine-tuning your performance, with recovery and down time playing a key role in his success. How does the athlete that most inspires you utilize rest and recovery?

Stretching....?

There are some current approaches and research coming out about stretching that have us contemplating order, sequencing, why we stretch, how we stretch, when we stretch, and what's actually stretching. Some of this information is new and some of it has been around for a long time but doesn't seem to make it to the forefront of the conversation quick enough. 

Here are a few good reads to help you inform your practice!

You think you are stretching your muscles but perhaps you are stretching your mind. Check out this breaking muscle post from Brooke Thomas of The Liberated Body. 

Staying with Brooke for a moment, she interviews Jules Mitchell here (check the show notes or listen to the whole podcast).

Just in case you don't believe it until it's written in the Times :) - Here is a recent Times article discussing two studies about static stretching.

Sometimes the sensation to need to stretch is leading you in the wrong direction. That longing to make length might mean you have a firing pattern that needs addressing or some group of muscles is already being stretched too much. Here is a clearly articulated example from Dr. Kathy Dooley of Dooley Noted. 

Are tight muscles short muscles? This article by Yoga Dork breaks down misconceptions in strengthening vs stretching. Follow up the first read with another Yoga Dork post, Stretching Is In Your Brain.

This subject goes on and on and we love to share! Check out the #stretching tag for all related posts. 

Osteoporosis

 

We work with clients with osteoporosis and osteopenia often. Exercise has an important role in decreasing the risk of future fractures and bringing comfort, space, and strength to a body with osteoporosis. As with all the conditions we see, we like to do a little reading to help us dig deeper in supporting their practice. Here are some great links that might inspire you!

Rebekah Rotstein's passion about osteoporosis inspires us!

This article about the end of Bisphosphonates and their ineffective treatment of osteoporosis being recognized by the British Medical Journal. 

Check out this webinar on yoga for Osteo by Ellen Saltonstall and Dr. Loren Fishman.

And this article specifically geared to Pilates teachers "Modifying Pilates for Clients with Osteoperosis" by Sherri R. Betz, PT.

OVERWORK

 

There have been some great reads, podcasts and contemplation about the culture of overwork recently. We all feel it in our lives and we see the physical affects of overwork in the studio all the time.  Here are few standouts for your reading pleasure. 

NY Times Article by Claire Cain Miller addressing 24/7 work expectations intersections with families and equality across genders. 

Josh Kruda Podcast - How to Get Things Done Without Being Busy

Yoga Dork post by J Brown discussing how hard it is to unplug and feeling stuck not able to do so. 

NY Times  recent article about Amazon by Jodi Kantor and David Streitfeld addresses how over work is a culture and sometimes it's very hard to leave. 

NY Times Opinion piece by Arthor Brooks that touches on the more is better mentality as it relates to promotions. 

NY Times Op-ED piece by Adam Grant discussing the decline of friendships in the work place and it's affect on the workplace. 

Lovely links about breath

There are so many wonderful lenses to view our breathing through. We read about it all the time and consider how many different approaches to breath affect our bodies and our clients' bodies. We have all experienced how a deep breath can change the quality of the body. Breathe fully while checking out the links below.

Dr. Dooley offers these contemplations on breath and long term pain management. 

Timothy McCall discusses his experience learning and teaching inhalation as warming and exhalation as cooling on Yoga Dork. 

Here is a great article from MindBodyGreen that details a few great breathing exercises for new moms.  We think these exercises are great for anyone :)

Want to take your understanding of breath to a whole new level?  Check out Jessica Wolf's Art of Breathing!

 


Reading list for your Gut

 

 

Do you love to eat?  Do you love your gut? Your viscera? Think about where your food comes from and how that affects you? How it affects your physical performance, your emotional balance, your cognitive ability? Do you feed your gut things that not only nourish your entire body but keep your gut specifically healthy as well?

The more we learn about digestion, nutrition, alkalinity, food sourcing, food preparation and gut bacteria, the more we want to know. We love to read about this aspect of our health! Like movement we don't subscribe to the idea that one approach works for every individual body. We believe we are as unique in our needs for nourishment as we are in our ways of moving.  Also our viscera, internal body and digestion change just like the rest of our body. What used to make you feel great might not work so well anymore. Bottom line -- everyone has the right to make well informed, nourishing food choices that make them feel wonderful! There are two different discussions going on right now- one about food industry and sourcing and another about microflora. In our eyes, taking in all this information, they belong in the same room as they affect our internal balance and gut health. None of these are provided to turn you into an internet doctor about your gut! 

Here's a list of books, podcasts and articles we've been influenced by in understanding what we eat, why we eat it and how it affects both worlds -the one inside us and the one that holds us.  

Books:

Nourishing Traditions by Sally Fallon Morell a cookbook that is so much more than just recipes! Based on the research of Dr. Weston Price Morell gives the science of why we need nutrient dense food, what that means and how to cook with nutrient density as the leading principle. 

Omnivore's Delimma  by Michael Pollan. Couple this with the Podcast from Joel Salatin below to consider your food sourcing. 

The Body Ecology Diet by Donna Gates. This book is geared towards candida sufferers. The guidelines are a hard transition from a traditional American diet and not for everyone. What enjoy using it for reference for things like alkalinity, expanding vs. contracting foods and how to incorporate fermented foods into your diet. 

Articles:

There are tons of reads available. Two key starting points are learning about the existence of your enteric nervous system and the many affects of your gut flora. Both of which science is still understanding. From there it makes sense to think deeper about how food affects not only your physical performance but endless aspects of your internal landscape. 

Here is a starter on understanding your enteric nervous system.

The microflora that live in your gut do things like affect your mood. 

Michael Pollan has a slew of articles on his site. 

Breaking Muscle interviews Sally Fallon Morell about her dietary recommendations and how they work for athletes. 

Websites:

Check out Megan Kimble's site and her book. She took a challenge to eat totally unprocessed for a year and quickly found that definition is a slippery slope. Processed food is also deeply woven into our social interactions and culture. Making choices for your gut can be isolating. 

The Weston A. Price Foundation, a non profit organization for nutrient dense foods. Set aside a weekend to dig into this site and realize you only skimmed the surface. 

Some recipe inspirations from The Body Ecology website. 

Podcasts:

This Bulletproof Executive podcast with Joel Salatin deeply affected how we think about pasture raised and why it matters to your internal balance and physical performance.

Here is an interview with Sally Fallon Morell discussing Paleo and traditional culture diets. Get ready to hear about organ meats, liver consumption and vitamin sources. When you are ready to expand your tastes for nutrition and not just what tastes good- this could be a stepping stone. 

Movies:

King Corn. Understand corn subsidy and how corn makes it's way into a syrup form as well as almost every food processed food you dare to eat.

Fed Up unpacks the development of the food industry, how processed food affects your body and how that manifests in childhood obesity, food addiction and the changing landscape of disease in our country. 

Want to get in a step further? Take a butchery or sustainable cooking class. We had a great experience at Craft Butchery in Westport. We navigated through some of the confusing language found in food labeling today while we learned how to appreciate the art of butchery. Slow U. from Slow Food New York City has a ton of events from lectures to classes. 

Things on our to check out next list!

 Excited to read this book by Giulia Enders cataloging her personal experiences with healing and her gut.

That Sugar Film with Damon Gameau. Damon investigates sugar "Super Size Me" style

The Art of Fermentation by Sando Elix Katz

The Weston A. Price Foundation's resource list is a gold mine of options.

The Heal Your Gut Cookbook: Nutrient-Dense Recipes for Intestinal Health Using the GAPS Diet  By Hilary Boynton and Mary Brackett

Nourishing Broth: An Old Fashioned Remedy for a Modern World  by Sally Fallon Morrell and Kaayla T. Daniel

Polyface Farms has a reading list we are dying to get deeper into posted here. 

Wisdom of the Body podcast

"There is a lot of wisdom that goes on when we truly lower, or at least expand, our awareness and become cognizant of the somatic bodily experiences that are going on. "

Josh Korda of Dharmapunx NYC and Brooklyn give us lots to think about and relate to in this podcast Wisdom of the Body.

12 Scientific Reasons Pilates makes you feel GREAT!

Check out this write up from Pilates Bridge about why you feel great after Pilates! Sometimes it's hard to put into words, especially for someone who has never done it. Here are some explanations to help.

To Massage or not to massage?

 

 

I have this knot in my neck that I think I must have had forever. I recently asked my PT about it. Would it make sense for her to massage it out? Her answer was NO (shocking?). She said that It is likely there because muscles are engaging to stabilize something that is out of whack. Hmm. So something isn't working well and it is actually a good thing that this knot is here? Yeah, kinda. If she were to massage the knot away I would be left with the instability but not necessarily the tools to change the pattern. Let's change the pattern first so the knot can go away on its own!

Here is an article from Dr. Dooley Noted that addresses this topic in an interesting and straight forward way. 

What do I do, say you? We recommend thoughtful re-patterning! In a safe environment, get really simple and clear with how you are moving. Notice what your body does and try to find other possibilities for how you might work! Pilates is a great tool for this. Pilates is simple, focuses on deep stability and highlights weaknesses and imbalances. It gives you the tools to make changes in your body. Once you get to the bottom of a pattern, you can rebuild your strength in a new and improved way!

Link love for your Independence Day

It is the start of a holiday weekend! Summer holidays are great because they generally involve outdoor things. They are also the kind of holidays that often come together at the last minute. Planning in the summer is hard! Not sure what you are doing this weekend? Need some ideas on what to bring to your friends celebration? Still trying to figure out the best place to see the fireworks from? Wanting to celebrate from the comfort of your own couch? We have the links for you!

The Macy's Fireworks are back on the East River again this year and being shot off from multiple barges from 42nd st. to Brooklyn Bridge Park. The possibilities for a good view are endless. Here are just a few suggestions from Curbed NY!

Fireworks might be the pinnacle of this weekend's celebrations, but there are special events and activities going on from now until Sunday. Time Out NY has gathered some of this weekend's most fun things to do!

Feeling over-stimulated already? In desperate need of some couch time but still want to celebrate? How about a movie marathon of some of the most patriotic movies ever filmed? The Hollywood Reporter has a great list! Or just watch Independence Day over and over. "I coulda been at a barbecue!"

Hosting a party this weekend? You are gonna need some tunes! Throw some patriotic songs into the usual party rotation. Punchbowl has a few ideas! 

There is no shortage of food suggestions for this most cookout honored of days. Huffington post has some ideas for upping your food game. Check out some of our Swan cookout favorites here! 

Happiest of holiday weekends from us to you!