by Stefanie Tropea

 

Ever work out barefoot?  You might want to try it. For one thing, it’s cheaper than a pair of $160 state-of-the-art sneakers with a $200 pair of orthotic inserts inside them. Sorry to break it to you, but they’re not really helping you, and they’re no good for your back and knee problems either. Exercising barefoot or in flat-soled shoes is far more effective.

 

It strengthens your foot muscles, your ligaments and tendons, and from there, builds up the rest of your body starting from your calf muscles on up. Instead of being supported, your feet and the muscles connected to them have to work.  
An elevated heel distorts your posture and gives you an unnatural gait. So while you think it would be more difficult, exercising barefoot or in a flat-soled shoe is actually easier, as well as more beneficial. 

 

For our training at Punch, we want you to feel the floor and grab it with your feet. You can’t do that with a couple of inches of rubber between you and the floor. Let your feet be your feet! They were designed to support you.

 

At Punch Gym, we make a point of going against conventional wisdom. Our goal is to innovate and find fresh, more effective ways to achieve fitness. Sometimes that means going back into the past,
as with kettlebells and Indian clubs, and going barefoot. Whatever works best. 

 

 

1. Work out in your socks. Very economical, as well as effective. 

2. For about $40, pick up a pair of Converse Chuck Taylor’s. These are those old-school, flat-soled sneakers with the star by the ankle.

3. For around $90, you can get yourself a pair of the Nike Free. These feel like  slippers, plus they look cool. 

4. If you’re cool enough to pull these off, because they look funny, you can invest about $100 in the Five Finger Vibrams. These are like gloves for your feet.  It’s pretty close to being barefoot except they have treads on the bottom to protect your feet should you decide to work out outside.  

 

 

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If you’re as hardcore with keeping your training schedule as Staci is then I’m sure you’ve experienced the daily aches in pains that might come with your lifestyle. Recently, while complaining about foot pain to a nurse friend of hers it was suggested that it’s most likely due to overuse and was recommended reflexology. Staci had never put the two together but it did seem like an obvious cause for her pain and made her first appointment with a reflexologist shortly after. With only a single 30 minute session her pain was gone along with her were the sleepless nights her foot pain was causing her.

Research has shown the specific techniques of reflexology to be effective and beneficial in many ways. A survey of 170 reflexology studies from 21 countries shows that reflexology is effective, impacting a variety of physical and psychological concerns. 

Creates relaxation: From the moment the reflexologist hands start their work, the relaxation begins as shown in research using EEG brain activity. All together, 24 studies demonstrate reflexology relaxation effects.

Reduces pain: Pain reduction following reflexology work is documented in 27 studies including research showing impact on individuals of all ages and health states.

Ameliorates health concerns: Research shows that reflexology work helps individuals of all ages with some 78 health concerns ranging from aggressive behavior in children to urinary concerns of the elderly.

Improves blood flow: Separate studies show that reflexology work increases blood flow to the feet, brain, kidneys and intestines.

Aids post-operative recovery: Reflexology work aids recovery after surgery as shown by several studies, reducing pain and lessening the use of post operative analgesics.

Impact on physiological measures (e. g. blood pressure and cholesterol; measurements by ECG, EEG, and MRI)

Enhances medical care: Reflexology helps where nothing else can for many: phantom limb pain sufferers, neuropathy patients, and hemodialysis patients to name a few.

Benefits mental health: Research demonstrates that reflexology can reduce depression (11 studies) and anxiety (9 studies).

Complements cancer care: Pain, nausea, vomiting, and/or anxiety eased for chemotherapy patients following reflexology work as shown by16 studies from 7 countries.

Eases pregnancy, delivery and post-partum effects: Women who received reflexology experienced shorter labor times and used less analgesia. In addition, reflexology showed a positive impact on postpartum depression, anxiety, urination and bowel movements.

In general terms, the benefits of reflexology have to do with the reduction of stress. Because the feet and hands help set the tension level for the rest of the body, they are an easy way to interrupt the stress signal and reset homeostasis, the body’s equilibrium.

Reflexology is a complement to standard medical care. It should not be construed as medical advice. It should not be a replacement to medical help. Please use it wisely. We care about your safety.

 

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Eat This

This is one of very favorite snacks or even as a meal.  When I am hungry at night I will have just the egg white. It is satisfying and filling. For breakfast I will have it with a slice of tomato and fresh blueberries. There is no greater source of protein. Plus it is easy peel and eat!

PLACE eggs in saucepan large enough to hold them in single layer. ADD cold water to cover eggs by 1 inch. HEAT over high heat just to boiling. REMOVE from burner. COVER pan.

LET EGGS STAND in hot water about 15 minutes for large eggs (12 minutes for medium eggs; 18 minutes for extra large).

Drain and serve warm. OR, cool completely under cold running water or in bowl of ice water, then REFRIGERATE.

 

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These are so funky I have to have them, they look comfy and should be perfect for doing RGW off the step box! No restrictions. 

Check them out at Lululemon.com