Monday, January 3, 2011

2011 Planning

This is the first blog post for Hands On Sports Massage.  My coach, Greg Thompson, has been asking my on a weekly basis for the last YEAR, why I don't have a blog, and why I'm not writing about my research and what I find on a daily, quarterly or annual basis with the athletes I work with each year.  So, Greg Thompson, this first post is for you!

In December of 2010, I sat down to do the first quarter planning for 2011 for the future of Hands On Sports Massage.  Below is one of the many things I've contemplated during the planning process.  I hope the information can help you have a successful 2011!

As we all step into the NEW YEAR, the planning, resolutions, packed gyms and and the number of people exercising increases immensely.  Something I hear every single year....without fail.  "Why is it that the gyms are PACKED in January and it starts to fade off end of January and into the beginning of February?"  Let's take a look for a moment at human nature shall we?  
~New Year...New You...the upcoming Spring break, the fact that perhaps folks have put on a few lbs during the holiday season.  Why is it then, that when faced with January 1st, every year, without fail, the gyms are packed to the gills?  Why then after the first couple of weeks of gym goers does the excitement fall away?  
Is it because the goal was too high?  Most likely not...sometimes we don't set the bar high enough...we sometimes don't realize what we are truly capable of. 
Is it because the individual didn't have a plan?  Perhaps, but not the most likely reason.  Typically the plan is there, but personal accountability and everyday stresses get in the way.

In the massage clinic...every first quarter....
I see pain, injuries, muscle soreness, fatigue, frustration....why is the new plan NOT working???

Perhaps the below topics can be of assistance for those of you trying to get into a new routine.....
  1. You have your goal... AWESOME!  (write it down on a piece of paper and put it in your wallet, hang it in your bathroom on the mirror, put it on a post it note on your desk, whatever it takes)
  2. Find someone to hold YOU accountable!  (friend, coach, trainer, dog, sibling, parent...SOMEONE)
  3. Fuel your body PROPERLY!  (there are tons of articles online that talk about eating healthy, eating CLEAN....a great rule of thumb for shopping for groceries, stick to the outsides of the market, typically the inner isles are filled with boxed and packaged food that is processed.  By staying to the outsides boarders of the supermarket you will be able to hit the major food groups; fruits, veggies, meats, dairy.  Most often times during a new program, the first thing your body will start to crave when you hit the market will be carbohydrates.  HINT - most often that's your body asking for PROTEIN!... Have a plan before you even walk into the store, know that you're going to stay out of the processed (JUNK) and in the healthy, whole, clean foods sections of the store.  Try and stick with fish, chicken, turkey, fresh or frozen veggies, go light on the diary as often times it's packed with fat.  MOST IMPORTANTLY - Have a PLAN.  Hy-Vee has dietitians to help with your food choices, if you're not sure, ask!)
  4. RECOVERY- SO IMPORTANT  ~ Stretching, Sleeping, Eating, Massage, Chiropractic, Osteopathic, Acupuncture.  (I see New Year's Resolutions start to fly out the window around weeks 2,3,4 of a new program.  To combat against that, make sure you have a recovery plan.)  
Proactive vs Reactive
In 2010 part of our planning process was taking a specific group of athletes.  These athletes signed up for our VIP program.  Part of this program was creating a specific recovery plan that correlates with their racing and training schedule for the year.  Taking into account when they would be competing in major races, when the intensity of their workout would increase, when it would decrease and when they would need specific types of massage work based on their schedule.  The onset of injuries decreased drastically.  Every single athlete that started this new program completed their entire season.  Hitting their "A" race without any specific injuries.  Does this mean they didn't get a single injury?  No, what it does mean...the soreness that started to develop we were able to combat early on.  At the beginning of the season, we put together a plan for each individual.  With that plan there was room for the unknown, flexibility to change course when necessary.  With constant communication, if a problem popped up, sore hamstring, low back issues, achilles and plantar fasciitis....the athlete knew that the best course of action was to TAKE ACTION, immediately.  Perhaps it meant taking some extra time stretching, booking a 15min orthopedic massage session that NEXT day.  Setting a Proactive approach to their entire year!
I'm excited to say The New Program is working SWIMMINGLY!

In closure to this....FIRST BLOG....I would like to say this....
Listen to your body, ask lots of questions, join a training group, be cautious not to OverTrain. 
Hands On Sports Massage is here to HELP.  It's a total joy having happy, healthy, successful people around at all times!  I want YOU to be one of those people.  

Happy-Healthy training for 2011 -  
~I wish you ALL success in your New Year's Resolutions!  :-)


  1. Ok, so I don't know how to blog....but I do have to say this information was very helpful. Robin (Cindy's mom)

  2. Thanks Cindy and keep up the good work..... It's important for all of us to support you as you support us.
    Other followers - please chime in here!

    -Marc (not Cindy's mom)

  3. I love mom support! The best thing is, she is right! Thank you for the information Cindy! Keep them coming!

  4. The proactive planning of sessions around my schedule was a huge benefit to me last year. I went into and came out of events and hard training weeks feeling much better than I did the prior year. Planning for recovery is just as important as planning your training schedule.