An update on my issue with plantar fasciitis. I’m winning!

The past three weeks have been pretty bad at times. It’s not keeping me down. I’m able to do my weight and strength workouts as well as my mountain bike training. 

Icing with Frozen Peaz and stretching not just muscles in my foot, but my calves, hamstrings and hips too. 

You wouldn’t think that driving a car would be hard or cause issues but it has at times. Driving in traffic and my (right) foot is constantly either on the gas or brake pedal. At times it was extremely painful to drive. 

Knowing that my son had his first mountain bike race of the season, two and a half hour drive up north, driving was going to be difficult. Once on the highway and up to speed I was able to get use the cruise control option. Taking my foot off the gas pedal every so often and stretch it out. I also brought the best thing yet and it has really helped. 

A few treatments with the JigSaw massage gun (I’ve been able to go cordless, I’ll update on that later) and using a pair of vibrating insoles.  I had these insoles for a few years now and they are very interesting. They are remote control operated and one insole can be place in each shoe.  Once we got on the road, I was able to use the right foot insole and keep a constant vibration on the sole of my foot. It helped a TON.  I have been using the insole too now while sitting at my desk for longer periods of time. 

I am hoping and praying this will do the trick and knock out the issue for good. 

On a side note, my son did great on his first race and I am excited to see him complete the rest of the season. Four more races to go! 

Resistance bands to a new level with videos

Wanting to strengthen my not only for cycling but running, I have begun using these hip circle bands. I tried out a single band and wanted to try out a set of these bands, with different resistance levels. This set of three TaiGod Fitness bands, each have their own resistance. Each one is color coded on the outside with the brand name as well the elastic on the inside. The Blue one is 17 inches wide and can provide resistance over 260 pounds. The Pink one is 15 inches across and has a resistance of 121 to 260 pounds. Lastly is the Red at 13 inches across and this one provides under 120 pounds of resistance. 

They come in a easy to store pouch that can travel with you if you want. Each band is the same thickness of just a little over three inches.  Simply slip both your legs in the band and wear it up on your upper leg or were it lower on your calves or ankles. It’s a fabric band with elastic woven in to the inside. In this band it is pink. It is not like a rubber or silicone and rub on your legs, making it painful. You can were shorts while using this band and it is comfortable. The band provides great resistance for doing numerous exercises. From lateral side steps, to side-lying hip abductions, to walking squats and even standing hip extensions. 

One of my favorite exercises with the bands is becoming the Squat to Sidekick. 

These bands provides a great workout for the legs, or combine using the band with weights if you like. 

Using the bands has made me realize even more so, that my hips are not as strong as they could be. Yet, that is why I got these in the first place. To help me build up my strength in these muscle groups. These bands works out the hamstrings, quads, glutes and calves. 

Here is a list of some of the exercises I do with these bands. The exercises are helping build strength in my hips and legs.  It is making a difference in my running and cycling. 
I am working using these bands in my workouts two to three times a week.  Even more, as they are easy to use while watching the limited TV, I take in. 

Lateral Side Step

Monster Walk

High Knee Walking 

Fire hydrant

Side-lying Clam

Side-lying hip abduction

Lying Hip Flexor 

There are other exercises, but these are my favorite.  I do 10 to 15 reps per exercise, then on the exercises where needed,  I alternate legs. Start off with the easiest band and work up from there. 

https://www.amazon.com/s/ref=nb_sb_noss?url=me%3DA1QJA1JXC7TD36&field-keywords=hip+circle

Activ5

Proud to be representing and using Activ5 allowing me to exercise anywhere.  Along with my cardio, cycling, running and swimming, using the Activ5 makes for quick yet effective workout.  I have even showed it to my 10 year-old son, using the Activ5 device.  Paired through bluetooth to my smartphone, select a workout ranging from upper body, lower body, toning, yoga and pilates, as well as abs, butt and leg workouts. For busy travelers there are even workouts on the app geared towards using in small spaces such as a car or airplane and finally hotel workouts.  All these isometric exercises have easy to follow directions and images, showing a model using the device and where to place it for the exercise. The first time you do a specific exercise you will set your “max power” and the app will then contour the exercise according to that setting. 

Before performing any of the exercise you can reset your max power output.  

At the end of each exercise is give you a report on how you performed that exercise.  Your max power in pounds and how much weight can be compared to that you just lifted. The muscle control you had in a percentage. 

The little, very portable, device is powered with one AAA battery. 

The device works off of applying pressure, sometimes on both sides of the device, others just pressing down, applying pressure to the one side, depending upon the exercise being performed.  During each exercise you apply more pressure making the marker rise on the app, and apply less pressure to make it lower.  The only setting adjustment I needed to make to my smartphone was the timeout length.  I was running in to my smartphone falling asleep during my workout.  I have now taken care of this and the Activ5 device is great. 

These isometric exercises contract particular muscles or groups of muscles. The muscle doesn't noticeably change length and the affected joint doesn't move. 

Besides the Activ5 app, there are other apps (games) out in the iTunes or Google Play stores. Involve the kids in these exercises paired with the games and they will have no idea they are helping tone their muscles.