COACH CYNDEE

Having a healthy immune system will help you minimize your risk of getting sick.  There are a lot of natural ways and lifestyle habits that can help you maintain a healthy immune system.  Diet and exercise are two things that will have a positive impact on your immune system.  When it comes to exercise moderate exercise will have a positive impact on your immune system.  If you overdue it then it could have the opposite effect and you can get run down. It's important to find a healthy balance and spend time working on cardiovascular health, strength training,  and flexibility.   With regard to diet, eating less processed foods and incorporating more vegetables can be essential to maintaining a healthy immune system.  There's a lot of natural foods that will assist in building a healthy immune system.  Some of those foods include:   brocoli  ginger garlic berries (acai and elderberry)  and citrus fruit  mushrooms ...

July was a great month because after a few years off from triathlons I completed two races!   I did the Olympic distance in Flagstaff and then a few weeks later I completed the inaugural 70.3 in Salem Oregon.   The Olympic went really well and I improved my time over previous years by several minutes.   I won the over masters category (over 40) and I was 5th overall.   I was really happy with my performance and that race has always a good race to do as a tune up for my “A”   races.  I choose Salem another tune up race to do before my full Ironman in October.   I had a client that was doing it as well and visiting Oregon for the first time was a bonus.   It was a fast course with a relatively flat ride and a fast river swim!    We decided to swim the course the day before the race.   It is with the current so we would’t be working too hard the day before the race and we could get a feel for the water temperature, current, and sightin...

My Most Recent Race - I forgot several things! For a lot of people it’s been a while since you’ve raced.   During COVID in person races were cancelled so if you’re like me it’s been a few years since I’ve done a race.   As you prepare for your first in person race here are some things to keep in mind.   Nutrition: Make sure you practice with everything you plan on consuming during your race.   I would’t try anything new race day!   I know of someone who forgot the particular salt tablets he used during training.   He borrowed some from a friend and he had a horrible event with a lot of stomach issues which he thought was from the different salt tablets.   Something that simple can mess you up for your race.   Dial in your calorie consumption, water consumption, and make a checklist for your event so you don’t forget anything.   Also make sure weeks ahead of time you have enough product to get you through your event.   I’ve personally got...

Clients always ask me how often they should come for a massage.  I wish the answer was easy and I could give one answer to everyone but it really depends on the individual.    Here are some questions to ask yourself: How much can I afford financially and how much time can I afford?   Why do I get massages? Is it for relaxation and stress? Is it to reduce pain or improve performance?  How do you feel when you get a massage, after your massage or when you don't get one regularly? I have clients that get massages weekly, biweekly, and monthly.  I also have clients that come in only when they are in pain.  If you schedule sessions regularly you are less likely to have major problems.  It is much more difficult to work on someone who only gets massaged when they have a problem.  A lot of times if you have something that is causing a problem it might not be good to get a massage anyway.  If someone is in a lot of pain and wants a massage ...

I’ve been doing most of my running for the past 15 years with dogs.   I love running with dogs and most of them love running with me.   I’ve learned a lot over the years about the right things to do and wrong things to do when running with your pup.   I am not a vet, so this is just a runner giving some suggestions to make things go smoother when you want to start running with your dog.   It’s always good to talk to your vet before you begin a running program with your dog.   My all time best running buddy Daisy!  People often ask what is the best   breed to run with.   There are certainly some breeds that are better suited for running that others.   I’ve run with my dogs and 100’s of shelter dogs over the years.   I’ve found the best dogs for long distance running are medium sized, leaner with long legs.   Thats not to say some bulky pitbull type would never make a good distance runner because each dog is so different.   Good ...

For a very long time I was having pain in my heal after running and particularly I would have pain the day after running in the morning when I’d get up.   Sound familiar?  It was similar to plantar fasciitis but only painful in the heal mostly the outside of the heal.   I was also having tightness in my calf and being a massage therapist when I worked it I felt swelling in the posterior tibialis    and retinaculum tendon across the top of the ankle.   I had a lot if issues going on!  I would do a lot of things that would provide temporary relief but it always came back. It would get better if I stopped running but once I started running again I would have the pain.   I decided to go see Dr. Nick at Canyon Lake Neck and Back again. His Graston and ART provided some relief in the past.   This time he told me about a new laser they had and suggested that I give it a try it.   I was open to just about anything because I wanted to run pain fr...

In my last blog post I talked about question I get on a regular basis regarding personal training and weight loss.  I am also a Licensed Massage Therapist and I get lots of questions regarding massage so here are a few common questions I get:  What can I do for my lower back pain?  This is common because a lot people have nagging lower back pain that doesn't really go away. Often times people move a certain way and tweak their back and cause sever pain.  Some times clients have had diagnostic tests to determine if there is any serious problems.  In the case of bulging disks or degeneration of the disk, I can't fix that but I can provide relief from tight muscles around the area.  I typically tell people with this problem to make sure everything else around the area is strong and flexible.  If you work on strengthening your body and keeping it flexible it's likely to help the problem and help you manage your pain.  So you can do the strengtheni...