1. Foam Roll Serratus
Functional fitness is a huge priority for me, and one reason for my transition away from heavy endurance racing a few years ago was to fix my body on the outside not just inside—I was wrecked with imbalances, tension, dysfunction, etc., from seven-plus years of triathlon. These days most things are under control (an article in itself) but I still have my little known spots that I have to give TLC. Enter foam rolling. Most of us are used to rolling out the usual: quads, IT band, calves, glutes and T-spine. But for me THE spot I need to attack is serratus anterior—and it might be yours too!
Serratus is located on the side of the rib cage, originating from the underside of the shoulder blade and attaching to the ribs. It sort of fans out in a blade-like manner. To find it, start with your fingers at your armpit and trace down, feel the bumpy ridges? Bam, there is it.
Serratus is often a forgotten key player in many ailments: neck, back and shoulder pain; poor posture (rounded back); upper-crossed syndrome (very common among endurance athletes); and scapular winging. Working on it can open a whole new world of relief and recovery: More mobility in the shoulders and upper body, less pain, less tension, less anterior dominance, less rounding-forward issues and so on.
Give it a try by lying on your side, lifting your arm over your head and rolling serratus on the downside moving from armpit to waist and back—if it hurts like a b*tch then you need it. While you’re in the area, give some attention to lat and rear deltoid too—oh, hello! You’re welcome.
2. Inspect My Stool (Errday!)
TMI? If you know me or are a client of mine then, no, not TMI. You know how much I care about poop health! I’ve been inspecting stools for, oh, 2-3 years now? Ever since I realized my gut surely wasn’t right and have since been on a path of healing and optimizing health, knowing the stool situation is a key part of that!
If you want to try but don’t know where to start, use the Bristol Stool Chart as your guide and track it. Other variables matter too—color, what’s in it (undigested food? No bueno), how it felt (i.e. incomplete or awesome?), smell (despite what you may think your poops shouldn’t smell horrid), etc. Once you get used to this morning ritual then you’ll start to notice your own trends and be able to rank good, mediocre or bad days—try to associate that with what you ate or did the day prior to build some data.
Be a health detective. In fact, bringing this information to a practitioner will be invaluable especially if you suffer from gut issues!
I find this habit so important that I’ll even bust out my iPhone flashlight to inspect if the bathroom is too dark… Ok, that’s TMI 😉
3. Self-Dental Cleanings
I’ve been doing this for years and I’m surprised it’s not more of a thing. I have a theory that the dental industry doesn’t want us to possess any tool in our home that could replace their recommended semi-annual cleaning. Ha. But guess what, going to the dentist twice a year probably isn’t necessary at all if you’re doing it right at home.
There’s oil pulling, which is great, and of course flossing and brushing. But I like to go a step further with my dental tool kit and use a tartar scraper and plaque remover tool on a regular basis—it’s a game changer! If you love the feeling of your teeth after a fresh flossing (who doesn’t) then you’ve be in heaven cleaning your own teeth.
When I do go to the dentist (every couple years or so?) they always comment on how incredibly clean and healthy my teeth and gums are. That’s right… and I plan to keep it that way.
4. Acupoint ‘Magnet Therapy’
Not the typical magnet therapy. In recent months I started acupuncture and using Traditional Chinese Medicine (TCM) as part of my overall ongoing health plan, and that in itself has been hugely beneficial—much to my surprise, at first I wasn’t so sure it’d be worthwhile. It is.
One of the things my acupuncturist does is place a tiny little gold magnet with a soft pointed tip (non-invasive) on an acupoint then puts a Band-Aid over that and I’m on my way. That way I can get the ongoing benefits of acupuncture beyond laying on the table with needles sticking out. I take it off and reapply as needed.
What acupoints are best? You’ll want to consult with an acupuncturist who can decide your needs. For high-cortisol peeps like me and/or athletes: Look up the point “ST-36” (just below the knee, lateral to the tibia) for a good relief spot. On me, we also target SP-6 on the lower inner ankle, which helps digestion, relives menstrual issues (PMS), tonifies spleen and stomach, and nourishes yin and blood.
5. Doodling
Many of you have heard my podcast Endurance Planet. What you don’t see is what I’m doing “behind the scenes” during most show recordings: doodling. It’s not because I’m zoning out—quite the opposite! I feel more engaged, focused and able to retain the information (and learn from!) my guests if I’m doodling. There is an argument against multitasking, and I totally agree with that, but this is slightly different. Research shows that light doodling can actually be a great learning aid, helping concentration and to commit information to memory.
I’ve been a doodler for as long as I can remember and have no question that a little doodle action helps me retain and absorb information. I was mostly a straight-A student during all my school years (through college) and am now an “expert” in my field who’s always on the quest to learn more, while doodling away. So, if you or your kid doodles, don’t try to break the habit, it’s ok!
We all have different ways in which we learn best, this is it for me. There are generally three types of learners: visual, kinesthetic and auditory. Not one way is better or worse, and you may be more than one or all—figure out what works for you to be a human encyclopedia!
Doodling can be used for more than a learning tool. I also find that it can be stress-reliving. In this sense, sit down with a pad and pen or pencil(s), quiet your mind and just start drawing, sketching, doodling or even coloring. Get lost in it. No judgement on if it’s “good” or “bad”—that’s besides the point.