As we wrap up this final week of programming, remember where you were just three weeks ago. Now think about where you will be three weeks from now. We do this for the confidence we get for lifting heavier, completing more reps. We do this for the community we’ve built. And we do this for the children.
Monday, April 6th, the Community Gains Project is back in full force. During these three weeks, you will test your repetitions in short timed workouts, max strength in pounds lifted and stamina ability in the final week.
You know the drill: For every rep you give us during Repetitions week, we donate time to Austin Children’s Shelter. For every pound you lift during strength week, we donate time to Explore Austin. Stamina week, well, that’s an extra bonus for you to do your best.
Just because we’re going for maxes and high reps doesn’t mean Community Gains is only open to expert level athletes. Whether you deadlift 50 pounds or 500, can do 10 pushups or 100, whatever you bring to the table matters. Remember, we’re doing it for the kids. Though we’re sure your muscles will appreciate it.
So come to class Monday and be ready to give the Shop everything you can—however much you can. The kids will thank you for it.
I have a recurring problem with plantar fasciitis. I’m good now, but have flare ups every few months that have my foot hurting so much that I skip 2-3 weeks of training. What do you suggest I do when I have an injury like that?
Thanks! One Foot For Now
Dear One Foot For Now,
Plantar fasciitis can be hard to kick and will have a tendency to come back if not taken care of properly. First of all, let’s describe what plantar fasciitis is: “plantar” is the bottom of your foot, and “fascia” is the connective tissue fibers between the skin and muscles. Lastly, “itis” means inflammation. So, unfortunately, plantar fasciitis is the inflammation of the connective tissue fibers of the bottom of the foot. But have no fear, OFFN — Here is a quick list of things you can do to heal (and even prevent) this injury from coming back:
#1. Sock Stretch
Sock Stretch
Take an old single sock and loop it around both of your big toes. Spread your feet slightly apart, with toes pointed upwards. Then spread your big toes to create a little tension and springy action in the sock. The goal here is to strengthen and bring blood flow back into the medial arch area. You should have a little bit of tension from the sock while spreading your toes, but don’t go too hard too fast! It shouldn’t feel anything like a joint dislocation here.
Do this at least three times a day for about 2-3 minutes. You can even do this stretch while doing something else, like reading a book or watching TV.
#2. Ankle Stretch
Plantar flexion
We will be stretching the ankle with two movements here. First, we’ll work on plantar flexion by sitting on our heels with our toes untucked. (This is actually harder than it sounds and it is OK if you can’t sit all the way down at first.) To make this stretch easier, you can roll up a small towel and place it under the front of your ankle while sitting down stretching.
dorsiflexion
The next stretch that you will do along with the plantar flexion is called dorsiflexion, which can easily be done by doing a downward facing dog stretch. While in down dog, you want to work on getting your heels down and make sure to press evenly between your hands and feet. Do this stretch twice a day, once in the morning and once at night.
Cycle back and forth between both stretches three times, holding each for about two minutes.
#3. Myofascial Release
Myofascial release
First thing’s first, you’ll want to grab a couple of different stretching tools, whether it be a trigger point roller, rubber hose, or even a PVC pipe. The point of myofascial release is to create a minor discomfort, or as my friend David Weck says, a delicious discomfort – I.E. not pain.
Next, we roll. This is done in a specific order, so pay close attention!
First, you will start by rolling the lateral (or outside) of the foot. Next, you will roll out the middle area. Finally, you’ll finish with the medial (or inside) of the foot. Roll from the ball of the foot to your heel.
You may want to start sitting down while rolling out and use your face as a good measuring tool. This means your face should be relaxed while rolling. If you’re grimacing because of the pain, you may be going too hard too fast. Remember to take it easy!
Spend around 3-4 minutes on each foot, two times a day. You can do this along with the ankle stretch in the morning and night.
#4. Nutrition
Sometimes, this problem can be solved with proper hydration and a magnesium supplement.
Getting the proper amount of H20 is ultimately going to give you a more fluid and flexible body, helping to heal and prevent further injuries. Make sure to drink adequate amounts of water for both your body type and activity level, and try to stay away from excess coffee, caffeine, and alcohol.
A magnesium supplement is going to help relax the muscles, aiding with restoring the body to a healthy state.
#5. Epsom Salt Bath
The oldest trick in the book, this is something you will definitely want to do during a flare up. A simple Epsom salt bath at night for 15-20 minutes will help ease away any aches and pains.
#6. Kinesiology Tape
Lastly, you can use kinesio-taping to help with the pain and healing of the fascia. This tape helps by increasing more blood flow and structural support to the area. Feel free to shoot me an email for any of your kinesio-tape needs.
I hope this helps, One Foot For Now! Just realize that it took a while for you to get into this situation, so it will take a little work to get back out there dancing, pain free. Follow these six steps and you’ll be on the road to recovery in no time.
-Coach Aaron
Have a question for the coaches? Shoot us an email!
For February, the official month of LOVE, we named two couples to be February Fusion Athletes! While fitness is generally a personal pursuit for a lot of people, it’s always great to have that added support of your #bae (significant other) going through the same journey.
First up, college sweethearts Erin & Alex Price exemplify the DBS spirit through their commitment and support of each other. They are 5AM warriors, so working together gives them that extra jolt to get out of bed before the sun is up.
Congratulations!
How did you first hear about Dane’s Body Shop?
We saw the gym a few times driving by, and it looked like everyone there was working hard and having fun, so we decided to try it out.
How do you motivate each other to keep coming back to workout?
Alex: Erin has to wake me up at 4:30 [a.m.] or else I would never make it in. She’s really good at being a morning person. I usually don’t fully wake up until after the warm up!
Erin: Alex makes me laugh even at 4:30 in the morning, and I love being able to share this time together. He motivates me during the workout and on our off days; it’s so nice to have someone with you who is working for the same goals.
What is your favorite movement? Least favorite? Why?
Alex: My favorite move is a pull-up, because I’m actually kind of okay at them. My least favorite are weighted lunges, because they remind me of a nightmare where I’m trying to run fast, but I can’t.
Erin: My favorite is the clean because I really need to work on them. There are so many moving parts and they are so challenging for me that when they finally click it feels awesome! My least favorite is the Kong walk because it makes me feel slow and uncoordinated, but the only way to get better is to keep them coming!
Where would you want to see the most improvement this year?
Alex: I want to improve my squat and shoulder mobility.
Erin: I want to improve my squat form and mobility, and build core and upper body strength.
Did you do anything special for Valentine’s Day this month?
We actually went to strength class, played some sand volleyball, and went out to dinner.
If you could control the workout playlist, what songs would you play?
We are really into Gareth Emery’s “Electric for Life” Podcast, and if we had to choose just one it would be episode 7. It’s a really good hour-long mix. Definitely keeps you moving and energized.
Tell us something funny or unexpected about your partner!
Alex: Erin once drank the juice of an entire watermelon in one sitting!
Erin: Alex once had a shag haircut. He liked it so much that he made a clay bust sculpture of himself.
Register here to work up a sweat with your boo at the Shop.
When you’re working towards a fit lifestyle, simply getting to the gym is only part of the effort. Maybe you’re getting to the gym at least three times a week, and have been doing so for a while, but you’re still not seeing the results you want — whether you’re looking for more of an aesthetic change or improvements in your performance. Fitness means different things to different people, but if you’re not eating and living right outside of the gym, you may find that meeting your goals is more difficult regardless of how often you workout.
If any of this sounds familiar, Inspire30 will help you break through whatever barrier is keeping you from reaching your goals. Inspire30 focuses on nutrition and wellness, and gives you “outside-the-Shop” accountability with an assigned coach and partner.
Inspire30 runs from February 1st through March 8th, during which time you’ll meet regularly, hear speakers, and track your progress. The program is open to members and non-members, so bring a friend!
It costs $99 for the full 30-day challenge. Email brittany@danesbodyshop.com by Friday, Jan 30, to sign up!
We’re excited to announce the launch of Ask a Coach, where we will be fielding questions about your health and fitness outside the Shop. Questions will remain anonymous, so feel free to ask us anything. The coaches will sort through your questions and pick one to answer on the blog on the reg. You can either enter your question in the comments section below or send them to info@danesbodyshop.com.
Dear Coaches,
I know I want to make a change to a new healthy outlook on life, but I don’t know where to begin! Do you have any advice on how to start eating clean and working out (without burning out in a month)?
New Year, New Me
Dear New Year New Me,
I’m glad to hear you’re going for it this year! Revamping your whole life style is no joke. I know how tough it can be in those early days. Here are some tricks that I found useful:
Start Small. Rather than planning out a complete overhaul, choose to change your current health situation in realistic increments. Although a complete 180 is the best option, it certainly isn’t the easiest to keep up. Sit less when you’re at home, change one meal a day, go to the gym one more day each week, throw out the junk food at home, get one more hour of sleep, go shopping for groceries more often.
Think Lifestyle, Not Diet. A lifestyle is an everyday thing, while a diet tends to have a beginning and end. Set yourself up for that long-haul success with a lifetime of healthy decisions. A change in perspective can help you make better decisions moment by moment. What does a new lifestyle look like? Try any one of these items to kickstart some new habits.
Be Accountable. Feeling alone can derail any progress, so set up a support system to keep you on track. Your friend, partner, or spouse can be great coaches when you’re faced with making a decision that could have negative impact on your health. Cook with this person, workout with this person, go out to eat with this person and yes, it’s okay to BE THAT PERSON.
Relax. At the end of the day don’t beat yourself up if you mess up a little here and there. Remind yourself of your goals, and remember one day you’ll be glad you indulged from time to time. Hey, we’re only human!
If all of this still sounds unrealistic to you, remember we start our Inspire30 on February 1st, where we provide the outside-of-the-shop accountability that many of us need in the wellness and diet departments. Get signed up with your Shop buds and let’s get 2015 off to a good start!
Keep up the good work!
Coach Andrew
If you have a question for the coaches, or if you want to find out more about Inspire 30, email info@danesbodyshop.com!
In case you hadn’t heard, Dane’s Body Shop is closed this holiday weekend. We’ll be back on Monday, Dec 29th. But if want to get a head start on your holiday recovery, Coach Trevor wrote some full-on workouts to do while all the coaches are home for the holidays. (These are also great for any other vacation fitness needs.) The best part: No gym gear necessary!
Warm-up (3 rounds): 12x Single leg bridge (total) 12x Lunge w/ psoas arm raise (total; raise same side arm as the extended leg behind you) 8x Squat to fold 8x Child pose rocks (rock from 4-point position to childs pose; back and up = 1 rep) Cash-out: 2min run (or 100x Mountain Climbers)
Workout: 15s low plank / 1min hollow body hold 30s low plank / 45s hollow body hold 45s “ / 30s “ 1min “ / 15s “ 30s rest in between rounds
Fusion (2 rounds): 6x Dane Fondas (R/L) 6x hollow rocks 30x dolphin pose walks (total; down dog but on elbows) 20s bow pose hold
Workout 3
Warm-up (3 rounds): 10x lunge dislocates (total; using PV pipe, broomstick, long towel, etc…) 8x Prone pull-downs 6x Plank toe touch (R/L)
Workout: (4 rounds for time)
25x Chair Dips 50x Walking Lunges (sub: jump lunges if able – or – grab a weight, loaded backpack or other suitable household object for loaded lunges)
Fusion (2 rounds): 10x Bird Dogs (R/L) Vinyasa to 20s thread the needle (from table top stance, lift right arm and thread it through space created between left arm and left leg, lean into right shoulder, repeat on left side) Vinyasa to 30s pigeon (R/L)
Workout 4
Warmup (4-6-8-10) Alt toe touch (total) Pushup to Down Dog (total) Squat openers (total; deep squat, grab right ankle with left hand, secure left elbow into left inner thigh as you twist right arm to sky, switch sides)
Workout (For time):
100x straight-leg situps (sub bent knees if needed) 100x OH Squats (using PVC pipe, towel, broomstick, etc..) 50x Burpees
One thing we love at the Shop is seeing everyone improve. You don’t need to be a member for years to see results. November Fusion Athlete Clayton Daniels has been a member for nine months and he’s killing it every time he steps up to the barbell! We’re excited to see where his fitness journey takes him at DBS.
Congratulations Clayton!
How did you first hear about Dane’s Body Shop? I live in the Hyde Park area and drove by and noticed everyone flipping tires in the heat of day. I always thought, “Those people are hard core!!”
Then, when I decided to set a goal and a strong commitment to losing weight and getting in shape, I began reading about Dane’s online. One afternoon, my wife and I drove by to check out the action, and when we walked in, the first person we met was Dane. He showed us around and answered a lot of my questions.
Tell us about a moment you felt most proud of yourself during a workout. Dane’s is the first workout program I have ever joined. Needless to say, when I began, I was pretty out of shape and had a severe lack of lower body flexibility. Because my lower body was so out of shape, I had a hard time executing several of the Olympic lifts. I started attending Matt’s strength classes, and we found out my flexibility issues were mainly in the hips/psoas muscle and the hamstrings. Executing the proper deadlift form haunted me for a while. For whatever reason, it just wasn’t clicking. Matt would send me articles to read and videos to watch, but I still couldn’t get it down. Finally, one day in strength class, Matt and I were working on the deadlift and it all came together. I could feel the pull in my hamstrings and about halfway up Matt and I were like, “That’s it!”
What are some of your favorite activities when you’re not at the Shop? Since we are in the fall season, I love to watch college football. Other than that, my wife and I are pretty laid back on the weekends. We like to walk or run the trail at the lake and go to Alamo Drafthouse.
If you could control the workout playlist, what three songs would you play? St. Lucia – “Elevate” The Knocks – “Classic” (feat. Powers) Jason Derulo – “The Other Side”
What is your favorite movement? Least favorite? Why? I love to do any type of clean workout. A full clean into a front squat is a total body movement and really gets the blood following. Bring on the cleans!
I really dislike burpees, and I think most people would agree with me on this. It is easy to get into a good rhythm during a workout with other movements, but every time burpees are included in the circuit, it gets me all out of whack.
Is there anything that surprised you the most when you joined DBS? I was definitely surprised how easy going all the trainers are. The entire staff is a pretty laid back group, and it is easy to tell how much everyone enjoys working at the Shop.
What would you say to convince a friend to try a workout at the Shop? I would tell them to look at my results. When I started working out at Dane’s nine months ago, I barely made it through a Fusion class. I continued attending, and classes started to get easier. Now, I have lost over 15 pounds, gained strength and flexibility, and I could probably beat [Coach] Aaron in a wresting match!
To start your membership, register for classes, or to buy tickets to the Clayton vs. Aaron wrestling match (jk) click here.
Whether you’re a seasoned member of the DBS community, or you’ve been working out with us for a short time, we’re always impressed by how much all of you are up for the challenge we offer at the Shop. November Fusion Athlete Julie Steubing joined at the beginning of the summer, and she’s put the pedal to the metal ever since!
Congratulations, Julie!
How did you first hear about Dane’s Body Shop? After my husband and I moved to this area in June from Seadrift, Texas, I stumbled across DBS while exploring the neighborhood.
Tell us about a moment you felt most proud of yourself during a workout. Completing the “BigMac” work out during endurance week. FnGo Hybrid class incorporated three 1 mile runs into the WOD. Running is not my strong point, but with the encouragement of the team and coach Dunte, I did it!
What are some of your favorite activities when you’re not at the Shop? I love to cook, salt-water fish, hike & bike, camp, mow the grass, and I even have 13 hours of private pilot training under my belt.
If you could control the workout playlist, what three songs would you play? Extremely hard to pick 3!! Here are some random picks…. Chris Brown – “Look At Me Now” ft. Lil Wayne, Busta Rhymes Sixx:A.M. – “Life Is Beautiful” Lenny Kravitz – “Always On The Run”
What is your favorite movement? Least favorite? Why? I love every WOD at DBS, but my FAV movement is the SQUAT. Because what girl doesnt want to work out those Glutes and Hams? My least FAV is the Burpee, those are just evil.
Is there anything that surprised you the most when you joined DBS? I was pleasantly surprised how friendly the community is, and how knowledgeable and helpful the coaches are!
What would you say to convince a friend to try a workout at the Shop? I would say, “Dude, are you looking for a challenge to beef up your WODs?”
Join the DBS Community or register for classes here.
“We trained hard … but it seemed that every time we were beginning to form up into teams we would be reorganized. I was to learn later in life that we tend to meet any new situation by reorganizing; and a wonderful method it can be for creating the illusion of progress while producing confusion, inefficiency, and demoralization.” – Charlton Ogburn, Jr.
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle
Folks, you’ve been paying attention. We love that.
Some people have remarked that their deadlifts are improving — just 3 weeks of posture and alignment work, hamstring training, and frequent deadlifting can do wonders for your lift!
Some others have mentioned that their abs feel stronger (bodyweight rows and ab work), that their flexibility is improving (consistent Fusion sessions), or that their pushups feel better than ever (has anyone counted up the pushups?).
This is exactly the kind of progress we want for you.
So far, classes have focused on deadlifts, kneeling presses, and pullup progressions.
Remember the Pullup Workshop: Saturday at 8am!
Three weeks doing only movements from those categories — “same” — with subtle position, alignment, or set & rep changes — “different.”
But our larger goals for this program are to make your legs and hips as strong as possible, to make your shoulders more mobile, and to improve your posture.
Next week is a sort of mini-Stamina Week, which will be a special treat after 3 weeks of deadlifts & presses. Then, we shift our focus — but only slightly! Get ready for squats and rows, plus more pullup work. Expect to spend 3 weeks advancing the range of motion, amount of work, and quality of lifting in each movement.
“I need consistency to make me strong and variety to keep me sane.” – Rob Lawrence
In other words, expect your training to be same but different: a familiar format with a related set of movements. Some of you have already noticed how much more valuable improvement and measurable results are than random variety.
We’ve trimmed our skill and lifting focuses back to the absolute minimum. We’ve selected only the safest, most productive exercises to make you as strong as possible. And we’re going to progressively intensify your conditioning work.
We just need you to keep showing up with great enthusiasm and faith in the process. We just need you to keep making progress. We just need you to keep paying attention.
Whether you’ve been an athlete your entire life, or you are new to fitness, Dane’s Body Shop welcomes you with open arms (and a kettlebell in each hand). October Fusion Athlete Kyle Infante had little fitness experience before joining the DBS community, and look at him now! He’s setting PRs left and right! On top of that, Kyle brings outstanding energy to each and every workout!
Great work, Kyle!
What is your fitness background?
I really haven’t had much of a fitness background. I always talked about how I wanted to start getting in shape and doing something active, but never did anything until last year when I started distance running. Then I had heard so many great things about the Shop and decided I’d try it out for myself. Since then, I’ve been hooked.
You have so much fun in class! What is your attitude when approaching a challenging workout?
I try to stay as present as possible. I don’t think ahead about how many rounds or reps are coming; I do my best to focus on that rep and enjoy the momentum of everyone else working out around me. And when all else fails, I get into the music playing.
What are you doing when you are not at the Shop?
I tend to stay busy. Whether I’m working, doing something outdoors, or trying new restaurants with friends, I like to be out and about.
What has been your biggest accomplishment since joining the Shop?
First and foremost, doing a strict pull-up. Before coming to the Shop, I didn’t have much upper body strength and felt weak. But during Strength Week, I set a PR for front squat at 235!
What fitness goals have you set for yourself in the future?
I’d like to continue increasing my PRs for push press and strict press, and I’m very interested in joining the Strength Team.
You have attended our Free Picnik Boot Camp on Sundays. What do you like about this off-site workout?
I love the fast pace and the intensity. Trevor makes sure we’re constantly moving and keeps us all excited about the work out. Plus, you can’t go wrong with butter coffee after.
What do you tell your friends about the place you go and get sweaty at every week?
I tell them that I love it and it’s changed my life. Before coming to the Shop, I was sedentary and never stepped foot into a gym. Now I find myself talking about Dane’s regularly and I recommend it to anyone who asks. I’ve also been known to check-in consistently on Facebook.
If you could pick 5 songs to play in class, what would they be?
– Anything Beyonce, specifically “***Flawless,” the ***Flawless remix or “’Yonce” – “Monster” – Kanye West, Rick Ross, Jay Z, Nicki Minaj – “3 Kings” – Slim Thug, Bun B, T.I. – “Bounce” – MSTRKRFT feat. N.O.R.E. – Anything Girl Talk
To get your fitness into gear by joining the Dane’s Body Shop community, or to register for classes if you already have, click here
