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Welcome to WE MOVE

The Magic Pill - Physical Activity

Since we no longer have to hunt and gather our food, work behind desks, surf more TV channels than waves, use motorized vehicles instead of legs, we are a nation of sitters.  The only thing getting a workout are the nuts and bolts of our chairs as we put more and more weight on them.

My We Move posts will cover everything from how to get off the couch to the mental toughness it takes to complete a marathon or a triathlon.

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The Evolving Swimmer: Total Immersion

Total Immersion swimming has its place in the pool.

Welcome to Part VI of “The Evolving Swimmer” series. Missed Part I ~ V? Click here.

To conclude this series, I’ll introduce you to a method of swimming known as Total Immersion. Developed and promoted by Terry Laughlin, this unique approach can help evolving swimmers and triathletes become more comfortable in the water and swim with less effort.

If you’re out of breath every time you swim or you’re a “sinker,” this method is for you. There are pros and cons, some of which I’ll mention, but overall Laughlin’s swim methods will help you become more balanced and at ease in the water.

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The Evolving Swimmer- Workouts for Endurance

Focus on maintaining form over a longer interval to build up stamina and overall fitness.

Welcome to Part V of “The Evolving Swimmer” series. To view previous posts in the series, click here.

Endurance swimming is my favorite. I’m prone to zoning out mentally while I’m moving down the lane. Not so terrible except this practice lends itself to resuming old habits. Bad habits I’ve been working hard to eliminate.

For most of us non-experts, a balance of focus and daydreaming is necessary to swim a long distance without rest.

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The Evolving Swimmer- Workouts for Speed

Swim workouts should be more than just staring at a black line lap after lap.

Welcome to Part IV of “The Evolving Swimmer” series. To view previous posts in the series, click here.

Don’t like to swim because it’s too boring? Does the thought of endless laps staring at a black line make you cringe? You’re not alone.

Swimming laps can be tedious. There’s no finish line, no conversing with others, and no music or television. The good news is there are many ways to jazz up your swim sessions.

Here are some of my favorite hour long swim workouts that keep me engaged, having fun, and improving my stroke.

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The Evolving Swimmer: Drill It

Drills get a bad wrap but they actually bring focus and break up the monotony of a swim workout.

Welcome to Part III of “The Evolving Swimmer” series. Missed Part I & II? Click here.

Rarely do I complete a swim workout that doesn’t include a few drills. Drills address specific components of your stroke. Designed to improve your swim mechanics by breaking down the freestyle into elements. Drills help improve weaknesses and achieve better balance. They train your body to feel the water.

The goal, of course, is to perfect individual elements of your stroke so you can put them all together into a fast and efficient freestyle.

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The Evolving Swimmer: Smooth Strokes

It's much easier to master basic stroke technique in the beginning than try to correct bad habits later on.

Welcome to Part II of “The Evolving Swimmer” series. Missed Part I? Click here.

I learned to swim as a toddler. The younger you are when you first venture into water, the more comfortable you’ll be swimming as an adult. If you swam as a child but haven’t been in the water in years, have no fear as you’ll be at ease again quickly. Remember getting comfortable comes first!

Today I will reveal the number one best instructional swim site. It won’t replace one-on-one swim coaching but it comes close. Seeing is believing and this site is very visual!

I originally learned American Red Cross swimming techniques, methods I think are outdated now. I engaged in a 6 hour one-on-one private lesson with a top British swim coach of the Total Immersion school of swimming (in one day) which I will review later in this series. My stroke has been evaluated by 7 different swim coaches. Let’s just say I’ve been around the pool a few times and am here to share a few universal habits of good freestyle technique.

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The Evolving Swimmer: Beautiful Bubbles

Swimming is for all ages and deserves to be a part of everyone's fitness regimen for life long health.

Welcome to “The Evolving Swimmer” 6 part series!

Designed for any swimmer who isn’t totally comfortable in the water absent the security of a flotation device, a wall within arm’s reach, or a floor touching their tippy toes. Or maybe you want to add swimming to your fitness repertoire but have reservations.

In this series, you’ll learn how to be comfortable in the water, basic technique for fitness swimming (including a critique of a popular swim method), my favorite drills, my favorite swim workouts that will challenge your cardiovascular system, and land training to improve your swim strength.

I will share the number one on-line most awesome swim instructional site! A swim coach at your fingertips with endless resources to help you become a great swimmer!

I’ll touch on open water swimming and techniques I’ve used in triathlons as a mid-pack swimmer (the most challenging place to be!). If a triathlon is on your bucket list OR if you’ve panicked in open water, this series is for you.

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What Can We Learn When Our Heroes Fall

Lance Armstrong reminds us of the common traps of ultra success.

I saw the recap on the news of the 15th anniversary celebration of the Livestrong Foundation. The founder, Lance Armstrong, took the stage to address the audience of supporters. He admitted that the last two weeks had been difficult. With the recent sway of public opinion now believing he took performance enhancing drugs throughout his career, you could see the toll of the past year in his face. He did not apologize or elaborate on his claim of innocence. He only said that he has experienced worse times, referring to his battle with cancer that almost took his life.

It’s worthy of a look behind the cloaks and public personas to extract the lessons, if any, that can be found when one of our heroes implodes. When a role model disappoints or misleads us, we feel betrayed and even angry.

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RUNNING Away From Injury: Injured & Cranky

A good habit is hard to break.

View previous post in this series, RUNNING Away From Injury.

We become dependent on our daily regimens. Especially runners. When the body screams “STOP!” and you refuse to listen, silent sirens of pain are triggered forcing you to limp to the side of the road. Like speed limit signs, ignore them long enough and the cops will eventually get you.

You can mask pain with ibuprofen, Kinesio tape, or even steroids, but the band-aids don’t cure the inflammation underneath.

Time heals. Rest rejuvenates. All words an injured runner doesn’t want to hear. 

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RUNNING Away From Injury: Strength Part II

Runners often have tunnel vision.

View previous post in this series, RUNNING Away From Injury.

The only thing we turn is our heads.

Runners train in one direction- forward. Even triathletes who train in 3 sports still move straight ahead to swim, bike and run.

We can’t always run on perfectly groomed dirt paths. Most of us spend our time on roads, treadmills, tracks and unfortunately, sidewalks. Our feet may hit the road but the force reverberates up through our entire body. Not only can this cause injury, it adds to our fatigue.

If we want to improve our endurance and lessen our risk of injury, we must recruit supporting muscles and ligaments and strengthen them.

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RUNNING Away From Injury: Strength Part I

For runners, strength training should target certain areas of the body.

View previous post in this series, RUNNING Away From Injury.

An ounce of prevention is worth a pound of cure.

Running pounds your body. The repetitive impact that strengthens your bones can wreak havoc on your joints. When you run, you simply run. There are no moves or strategic plays like most sports. Fast or slow, you put one foot in front of the other and propel yourself forward. That is, until something hurts.

Don’t ignore strength training if you want to run injury free. The previous post in this series focused on stretching those areas that tighten up when you run. Now I’m sharing exercises that strengthen those parts of your body most susceptible to injury.

Prevention is key. Cross training is highly recommended. Any sport or movement that has you move laterally (side to side). Not only will you be stronger in general but you’ll prevent burnout.

Today I’ll be focusing on your hips, hip flexors, glutes, and outer thigh. Next week I’ll hone in on lateral movement exercises with a couple running simulation strength moves.

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