Mardi Gras: How to Prepare for the Ride of Your Life

Mardi Gras is exactly 4 weeks away. For those riding in parades, you’ve probably already purchased your beads and stuffed animals, had your costumes fitted and even decided what booze you might drink? But have you prepared your body to prevent injury?

Riding in a parade can be hard on the body, especially on your shoulders and back. One of the most common Mardi Gras injury occurs in the shoulder. Packing, carrying, lifting, and throwing 1000’s of beads, cups, and balls can leave your shoulder stiff and painful.

Here are 4 great exercises to protect your shoulders for the throws of Mardi Gras:

  1. Sportscord T’s: Stand tall with one foot in front of the other. while keeping your elbows straight pull each band out to the side making a “T ” with your body.
  2. Sportscord Y’s: Stand tall with one foot in front of the other. While keeping your elbows straight pull each band up and out making a “Y ” with your body.
  3. Sportscord W’s: Stand tall with one foot in front of the other. This time pull the back of your hands up and out allowing your elbows to bend to 90 degrees. At the end of the movement each arm should represent each side of the “W”.
  4. Sportscord Crosses: Stand tall with one foot in front of the other. While keeping your elbows straight pull one cord up and out and the other cord down and back. Be sure to stand up straight.

 

 

With Mardi Gras quickly approaching, start now to prepare for a better ride. These parade prep exercises will leave you with less pain, longer throwing time, and an overall more enjoyable ride.  If you have any questions about your Mardi Gras fitness routine, give us a call.

Goal Setting: Inspire BRIO in Yourself in 2019

It’s the second week of the New Year. Some of you may be rocking your New Years resolutions and some may be just thinking about getting started. Either way, it’s never too late to start your journey to better health!  And we want to help you achieve all of your 2019 goals!

Here are a few steps to help you set SMART goals:

Step 1: Set Clear Goals

While we all have great intentions, the only way to truly achieve your dreams is to set clear goals. Most of our accomplishments in life start as ideas, which get refined into goals. Then, commitment and a strategically planned out action plan are what ultimately brings about success. Your roadmap to more BRIO in 2019 starts here.

Get a note pad and answer the following question:

  1. What do you really want to achieve in 2019?  Dig deep, dream big,  and write down some ideas. Be creative, and without limit.
  2. Do you want to run faster, run a marathon? Or is it to get rid of back pain, lose weight, or look better in the mirror? Or maybe to graduate from college? Use the answer to this question to start setting goals.
  3. Take the most important wants and write a SMART goal: That is a goal that is Specific,  Measurable,  Attainable,  Relevant/results oriented, and Timely.

Here is a sample goal:

Goal: I will run one 10K race each quarter this year, and one-half marathon this year, to become an advanced runner, lose 15 pounds, and to be able to ski this Mardi Gras season.

Now check to see if it is a SMART goal:

Is this goal Specific? 

Have I answered the “W” questions?

  • Who is involved?  Me, my running shoes, and the road.
  • What do I want to accomplish?  To run four 10k and 1 half marathon, lose 15 pounds, and be ready to ski during Mardi Gras.
  • Where will this happen? At the four 10k’s and one-half marathon selected.
  • When will this happen? One race each quarter ending in December.
  • Which requirements and restraints will be part of the process? I will sign up for races in each quarter.
  • Why am I setting this goal? To become an accomplished runner, lose 15 pounds, and be in shape for skiing during Carnival.

Example of a Non-SMART Goal: I want to run more races to lose weight. This is not specific.

 Is this goal Measurable? 

  • How many? Four 10k races and one-half marathon.
  • How will I know when it is accomplished? When I finish my last race.
  • What is at the finish line? December 31, 2019 (complete my goals, lost weight and able to ski)

Is this goal Action Oriented/ Attainable:

Ask yourself is this goal realistic? Yes, I have been an off and on runner for the past four years. I run about 6 miles per week currently. With a proper training schedule, I should be able to achieve these goals within the year.  I am at least 85% confident I can accomplish this goal.

Is this goal Realistic/ Results-oriented:

Yes, this goal is to become an accomplished runner, lose 15 pounds and to be able to ski during Mardi Gras. This goal results-oriented and is important to me.

Does this goal have Time constraints?

Yes, it must be achieved by the end of the year.

Through this exercise, we’ve determined that we have a SMART Goal. Do you need help developing a SMART goal?  Let us help you find your BRIO in 2019. Come by for a PT screen or evaluation.