Archive for June, 2021

MYSTERY OF THE “SIDE STITCH”

June 17, 2021

What is the deal with the sharp pain, a.k.a. “stitch”, that occurs in your rib cage, usually on the right side, during sustained cardiovascular exercise, such as running?

Some researchers believe that these twinges are caused by stretching of the ligaments that extend from the diaphragm to the internal organs, particularly the liver (which is on the right side).  The jarring motion of running while breathing in and out tends to stretch these ligaments.  It is believed this repeated stretching leads to spasms in the diaphragm and this spasm causes your pain.

If you don’t know, the diaphragm is a sheet of muscle that extends across the bottom of the ribcage.  It acts to separate the heart, lungs and ribs from the stomach, intestines and liver.  More importantly, it helps us breathe…as you inhale, the diaphragm contracts, moving downward, to allow the thoracic cavity to increase and draw more air into the lungs.

Can you prevent a Side Stitch?

To prevent a side stitch, take even, deep breaths while running.  Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax.  When this happens the diaphragm becomes stressed and a spasm or “stitch” is more likely.  This is why they happen more often when runners are trying to get back into shape after a layoff.

Ten other tips to alleviate or avoid the pain of a side stitch include:

1. Improve your cardiovascular fitness.

2. Warm up properly before you run.

3. Strengthen your core muscles (lower back, abdominal and oblique muscles).

4. Avoid too much, too soon, too fast syndrome.

5. Avoid eating one to two hours before a workout. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments.

6. Stretching may relieve and even prevent a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release and relax, and then stretch the other side.

7. Slow down your pace until pain lessens, or walk it out.

8. Breathe deeper to stretch the diaphragm when you feel a cramp coming on. Then, breathe slowly out of your mouth with pursed lips; this tends to relax the diaphragm.

9. Drink before exercise; dehydration can increase muscle cramps. An electrolyte sports drink may be even more helpful than just plain water. Avoid any carbonated beverages one to two hours prior to running.

10. Massage or put firm pressure on the area with pain. Bend forward to stretch the diaphragm and ease the pain.

ENJOY!!

YOUR BOOTCAMP CREW!

And the WINNER is…

June 15, 2021

Congratulations to Lynnette on winning the #SweatySelfie Contest!

TODAY & TOMORROW…

June 9, 2021

for your chance to win a GRL PWR t-shirt!

#SELFIE DAY

June 8, 2021

JUNE 21 is NATIONAL SELFIE DAY!

HOWEVER……..tomorrow, June 9 is WOFB SWEATY SELFIE DAY! (If you train on Tues/Thurs – your SELFIE DAY is Thursday, June 10, 2021).

Get a sweaty selfie after your workout and TAG US @WOFBmiami with a #SweatySelfie!

Best SELFIE wins a GRL PWR t-shirt!

JUNE 2021

June 7, 2021

SOLE SISTERS

June 3, 2021

This Saturday, June 5, let’s meet at the Key Biscayne bridge for another scenic Saturday morning workout!

Weather permitting, we will meet in our usual spot, in the parking lot at the start of the bridge at 7 AM. See you all there!

JUNE STAR!

June 2, 2021

CONGRATULATIONS NATHALY!!!!!!!

We are so proud of you! We have seen the progress in your performance and the changes in your physique! Keep it up!!

1. AGE: 32 years old


2. OCCUPATION: Accountant/ housewife


3. WHEN DID YOU FIRST START TRAINING AT WOFB?
I started training at WOFB on November 2020. My husband Luis Lezama introduced me to WOFB.


4. WHAT IS YOUR FITNESS BACKGROUND?
I have always been into sport since high school in Nicaragua. I practiced volley-ball, basketball, soccer and exercised at home.


5. WHAT IS YOUR FAVORITE WORKOUT?
My favorite workout has been run + legs + kickboxing ❤! I was afraid of kickboxing but now I love it!.


6. WHAT IS YOUR LEAST FAVORITE?
Burpees, burpees and burpees.


7. HOW HAS YOUR BODY CHANGED SINCE WOFB?
My body changed a lot. I lost over 25 pounds, went from a size 8 to a 2 in 6 months. Learned to eat healthier to keep off the weight, also Lorraine teaches me to properly workout to minimize injuries. My overall fitness – I run over 4 miles now! Thanks a lot all the coaches and all the girls! I love to be of part of this beautiful family!!

SUMMER FUN….

June 2, 2021