Tough Love Tuesday

You had an amazing weekend, weather was good, you got outside a bit, started feeling a bit more alive. With the onset of spring comes the human desire to grow and change, to board-1521347_1920do something that has been pushed off. This likely happened to you, in some way. You may have even had a few conversations with those close to you, perhaps a random serendipitous moment that affirmed your new convictions.

Now it’s Monday….. you bore head on into the week. You fire out a few emails and reach out to something that will help with the awakened desire you seek. It’s going to be an amazing week, new beginnings, change is in the air, growth smells so sweet. By Monday evening though, there is a heaviness in the atmosphere, its been a long day. Who would have thought all the energy you had at the beginning of the day would be gone. Your feet are heavy and you don’t even want to contemplate those thoughts you had way back in the weekend. You plump your butt down on the couch and turn on the TV (or you open the laptop and stare into the screen), you wonder how those other people do it, how do they find the energy. You conclude that life just must be easier for them, you just have so many burdens that they don’t. Oh well…. tomorrow’s another day.

Now it’s Tuesday morning and not just any Tuesday morning. It’s Tough Love Tuesday! Here’s some facts I’d like you to get your head around.

1) 67% of those who get a gym membership will never use it.

2) 8% of the people who set goals, achieve them (that’s 92% who don’t).

3) The #1 reason people fail (at whatever) is they give up.

4) It takes 6 weeks of consistency to form a life changing good habit.

Let’s spin this the other way.

1) It takes commitment to make change.

2) All change comes at a cost.

3) It’s going to get uncomfortable along the way.

4) No one believes in you as much as you do.

5) All problems have a solution.

So Tuesday can go one of two ways. Those things that excited you so much over the weekend, those things that you thought about on Monday morning; they can go in one of two directions. You can forget about them, those actions (change, growth, etc) are for someone who has ______ (insert: more time, more money, more energy, more support).


Those things you were so excited about are one step closer today, then they were yesterday. I personally believe that the #1 reason people don’t follow through is that they are scared – of the unknown. I know this because I’m no different from you. I’ve had the best ideas and intentions and I’ve failed to follow through too. Though along the way I’ve come to learn that I have two options; be content or be courageous. Being courageous is often so scary it’s paralyzing but a few deep breaths and the question… ‘what’s the worse that can happen’ will also put it into perspective.

Now, take that big deep belly breath. Lift your chin. Drive forward. Make Tuesday the ‘change day’ of your week!


When your body stops compensating

In the Mobility world, I hear it often; ‘our bodies are really great at compensating for restrictions, tightness and injuries – then it just gives up’.  Boom – you are seriously injured.  Could be a knee, shoulder or hip.  If you are lucky and smart about it, you recover and get back to doing what you want to.   Unfortunately there are times when surgery is unavoidable.

The prospect of surgery is a tough thing to accept, specifically for those who very active athlete types.  This is not the time to just give up and wait out the inevitable however.  Our friends over at Mobility WOD shared a wonderful info graphic with us and we’d like to pass it on to you.

Working on your Mobility may very well go a long way to preventing injuries that may lead to surgery.  This very same work may see the need for surgery alleviated altogether. But if you find yourself on the surgery route, understand that there is a great deal you can still be (and should be) doing.

The ‘Mobility Primmer’

Soft Tissue aspect of Mobility:

Mobility consists of three distinct components: Soft tissue work, stretching and joint mobilization (each of these components has sub components, but we will start with these).  Typically with soft tissue work we are focused on two things; myofascial and trigger point release.

We also need to remember prior to digging into this that the ‘cause’ is the riddle that we need to be constantly seeking to solve.  That could be a sustained injury, imbalance, form, lack of strength, bio mechanics etc.

Myofascial Release:

What it is:  connective tissue providing support and protection that runs all over our body.

Why: these muscles can become restricted due to overuse, injury and inactivity.  When they do, inflammation occurs causing the tissue to thicken, which leads to more inflammation and pain.

What is does: brings blood flow to the area which promotes healing, breaks up adhesions, restores elasticity and reduces pain.

Trigger Point Release:

What they are; knots in the muscles.

Why release: think of a bungee cord with a knot in it.  These points tend to radiate to other parts of the body ie. Trigger point in trap radiates down the shoulder.

Tools for self myofascial release and Trigger point release:

Myofascial release using a foam roller;  Slowly roll a muscle group or area, find a tender spot and a few seconds there, slowly the tension and pain should decrease 5-30 seconds, then move on.  Option to add tension ie. Lat rolling and extension of shoulder or arms crossed in front. Adding tension in the muscles being worked on with increase the depth and results.

Trigger point: roll around and if able on the knot – gently –  until it releases, usually under 30 seconds.  Generally something smaller is used ie. lacrosse ball, acu-ball, etc.

Both can be dealt with by using the ‘tack & stretch’ (tack the area, then contract/release muscle in order to break up any adhesions and restore blood flow)

What not to do:

Roll a joint with a foam roller – use something smaller

Aggravate an already tender area – work around it

Stop because it hurts a bit – discomfort vs. Pain


Before you work out, to release adhesions, bring blood flow into the area, wake up the body.  Use a more aggressive roller.  I tend to opt for more quickened mobility stretches and dynamic movements vs. too much rolling.  ** unless I have a knot or an area that is stubborn that I might try to get it to trigger before my workout.  (I find mobility stretches work better then rolling or lacrosse ball techniques prior to my workout)

After you work out, to bring back blood flow into an area, which will speed recovery.  During a dedicated mobility work out.  Foam rolling and trigger point work is the soft tissue part of a mobility workout.  It will leave you feeling tired and worked over.  Drink water & rest.  You may have soreness the next day.

Welcome – Sometimes we just need to ‘blog’

Hi All.  A wee bit about this blog.  There is so much amazing content ‘out there’ that we needed to find a way to bring it to you, in one easy to locate place.  Ta Da… a Blog is born.

Here you will find content that has been reviewed prior to sharing (because you can’t believe everything you find on the internet and see in print), videos that we think you might find helpful and original content generated by Body Centric.

Your comments are always welcome as are your thoughts on what type of information you’d like to see (keep it clean and professional).