Take the Time: Physical Therapy

There are so many shortcuts and fast paths available to us in this lifetime that sometimes we need to know when it's necessary to stop and smell the flowers. If I could travel back in time I would smack my younger self when she decided to not floss twice a day - I'd give her a disapproving glare when she fell asleep with her contacts in - I'd even wag my finger at her for protesting her retainer.

In my younger years I was never the best at following instructions on how to repair my muscles and joints after workouts. Ice? Sure! Epsom Salt Baths? Whuh? heat packs? okay, those were nice... The fact is that all of these remedies and preventions took time - time that I wasn't willing to spend on silly body parts that would just bounce back on their own. As the years have gone by I realize that I'm not able to bounce back like I used to. While I wasn't running as much when I was younger, I still did a serious number on my arm from pitching and on my body from everything I was involved with as a three sport athlete.

In retrospect, my main focus aside from competing should have been studying ways to prepare and repair so that my body would continue to perform at its peak.

Now that I have more knowledge about how important it is to take care of your body before and after workouts and because I feel the results when I don't!, I want to share with you some of the keys to how I stay healthy and positive in the midst of my sometimes demanding workout schedule.

Hydration

I can't express how important it is to hydrate. Not only is it important for your daily intake, water flowing through your body promotes muscle growth, elasticity and less likelihood of swelling. You should focus on drinking half your body weight in ounces of water per day - and even more if you're losing excess fluid during the sweat session you're putting yourself through.

Weights

Ever since college athletics I've been a little fearful of hitting the weight room. I never really enjoyed being put under a microscope and trying to hit a certain number for a bench press or a squat - especially when I was convinced that my form was off and was putting extra strain on my back. Now, I see that weight lifting and weight training is important to maintaining a healthy frame and keeping the balance so that the IT band, tendons and minor muscles aren't exploited in new and straining exercises. Build up the muscles and they will protect you from further injury.

Foam Rolling

I was always intimidated by the Foam Roller but let me tell you - it's become one of my best friends! You can find a foam roller at your local sporting goods store for around $20-$30 depending on the size. Foam rolling can be confusing for many people, especially because it can hurt so good. The YouTube video here can give you some key exercises that you'll feel immediately and release that ugly fascia that sticks together just to be a pain. The roller I went for was at Dicks Sporting Goods (similar here).

And the stick!

Stretch

Stretching is important whether its before or after a workout and even is beneficial when you put your feet on the floor first thing in the morning. It wakes up your muscles and promotes elasticity that you surely will notice if you haven't stretched in a while. I personally take the time several times a day to stretch - whether it's at my desk, practicing good posture in the car or good old fashioned post workout hamstring and calf stretches. Try to spend at least five minutes a day stretching and you'll notice the difference.

Massage Therapy

I am so thankful to have discovered the joys of massage therapy and how it can change your world in just one session. I spend 90 minutes a month in the hands of the amazing performance-changing Maggie of M Therapeutic. I've been a client of hers for close to two years now and it's the one thing I look forward to most each month. I try to schedule my sessions toward the end of the month so that psychologically I can feel like I've worked out all of the kinks of the month's mileage and refresh the mind for the upcoming days that round out my 100 miles.

If you're interested in experiencing what I mean - go to her website (M Therapeutic) and book an appointment today. All new clients are eligible for a discount session at $55 for 60 minutes and more savings if you book three sessions in advance. She specializes in massage for acute & chronic pain, discomfort relating to sports & physical injuries and aptly addresses daily pains & stiffness. Tell her I sent you! 

It's incredibly important to be in tune with your body and listen to what your muscles tell you. Help yourself prevent injuries and illness that may be roadblocks on the way to your personal goals. 

<3 JE

Restaurant Review | Mellow Mushroom

I hope that everyone had as wonderful of a 3-day weekend as I did and thank you for staying patient while I took Martin Luther King Jr. day off from both work and blogging - a girl needs her rest!

This is an easy post as I'm still in a bit of a food coma while I write this  so pardon me if I trail off mid-sentence with a drool streak.

For a MLK + Inauguration day celebrations Dan and I were invited by our good friends Brooke and Brad to visit Mellow Mushroom for an all-out lunch and day drinking extravaganza.  We had visited previously the restaurant for both a friend's birthday and for pre-New Years Eve dinner plans and can say that it's one of our favorite pizza locations in Portland. We haven't yet been disappointed and have barely covered all of the incredible options on the menu.

They are predominantly located in Southeastern states with a few locations moving West... and only one location in Oregon that we are lucky enough to have only a few minutes drive from home and work.

What's even greater about Mellow Mushroom is that on Monday's they have an All Day special where any of their beers originally priced $5.50 and under per pint (as long as its under 8% abv) are only $2.00. This isn't just a deal for the light beers and canned varieties - it's for well crafted, top quality, local and domestic micro brews. You could go there every day for a week and not order the same thing twice. <-- That is a challenge.

(via)

What We Ate:

1 Medium House Special Pizza ($20.00)

Red sauce base with mozzarella cheese, pepperoni, sausage, ground beef, ham, Applewood smoked bacon, mushrooms, black olives, Roma tomatoes, green peppers and onions. Topped with extra mozzarella.

[Previously we've eaten the Philosopher's Pie -

Olive oil and garlic base, all natural grilled steak, Portobello mushrooms, artichoke hearts, Kalamata olives, Provolone, feta and mozzarella cheeses.]

What We Drank:

Beers on beers on beers. I had three (Rogue Hazelnut Brown Nectar, Goose Island 312, Vertigo Raspberry Wheat) and Dan had four dark stout varieties that met his requirements for a good drink.

In addition, we all had a round of Irish Car bombs that sealed the deal on our day drinking. Martin wouldn't have wanted it any other way.

Know Before You Go:

• Oh what - a Beer Club? In case you plan to try new beers and earn points for them.


• Remember that Monday night happy hour ^^ it's important when you're planning your nights out.


• They’re Social – Check out their Facebook or Twitter
  


• Address: 1411 NW Flanders St Portland, OR 97209


• Hours: All days 11am-10pm // Friday & Saturday open until 11pm.
  


• View their drool-worthy Menu here
  

I'm going to have to take my parents here, I have a feeling that my dad would find a few pizzas on the menu irresistible!

<3 JE

Week 2: Cohabitation

Week two of welcoming Dan into my home has been full of laughter, loud music, delicious meals and endless smiles.

Sunday was the big move with the U-haul and I think it was a very successful day with the help of his former roommate and two of their amazing friends. The boys stuck to the heavy lifting and navigating while I broke out the harsh cleaning chemicals and got to scrubbing down the old kitchen to prepare it for the move out. With some huge help from Mom, Dad and Bailey last night there's only a few minor touches remaining + some serious organization this weekend and I can happily announce that my wonderful boyfriend is 100% SE material.

Arguably the most exciting part of Dan's week was getting the cable switched over to the package with HD channels, DVR and high(er) speed internet. It came with a price though - he ended up being on the phone with Comcast help support for 4+ hours before he finally was able to talk to a very nice, patient, thorough and helpful agent who was able to resolve apparently the most obscure error that there is.

I learned that he's much more patient than I give him credit for. I also learned that if one of us needs to call comcast it should always be him!

While Dan was getting the cable and internet set up, I found this awesome cassette and started dancing around the room to Bust A Bucket. I don't think he found this an entertaining as I did while he was on the phone unplugging and re-plugging cords but it sure was a blast.

[youtube http://www.youtube.com/watch?v=h5pGfakssHc&w=420&h=315]

Plus! All of that moving his things and moving my body got me a recent high Fuel count!

We also had the chance to stop into IKEA over the weekend so I finally got the duvet to fit my self-gifted West Elm Organic Chevron Duvet Cover and gave Dan a tutorial on the only way to get the duvet properly in there. Of course you have to crawl in and really match up all of the corners, so he thought it would be a funny photo opportunity...

The food that we've been cooking together has been out of this world! He previously lived in a 3-story town home with a roommate who also had a girlfriend and the kitchen was unfortunately on the main level where they would also sit down to relax and watch TV. I don't know if Dan felt the same, but I always felt nervous about clanking around pots and pans, spending too much time in their space (even though it wasn't private space per-say) and being a nuisance. Now though - our kitchen is all for us and only us! We know if a dish wasn't put away it was one of us and we have a better communication schedule about whether the dishes in the dishwasher are clean or dirty! Some food favorites have been:

^ Quinoa, eggs, mushrooms, broccoli, sriracha and assorted lowfat cheeses scramble^

^Red potatoes, veggie medley and grilled chicken hearty meal^

^Dinner with mom at Laughing Planet - the Cuban Bowl!^

^Waiting for Take-Out at Tom Yum Thai post 5 mile run^

I am really looking forward to some loud music and focused cleaning by the both of us this weekend to get his belongings unboxed and everything in its place. Thanks to everyone for being so supportive of our move together!

<3 JE