SACRED TREKS:
Chomolhari Adventure

Deep Relief wants to give a big "tashi delek" (good luck) to Marie DeJournette as she begins a nine day trek through Bhutan to raise money for The Breast Cancer Fund.

Marie is the first participant in Deep Relief's "Conceive-Relieve-Achieve" program. Conceive a goal--triathlon, kitesurf, downwind paddle race, or nine day trek--and Samantha will relieve pain with periodic treatments and design a program to achieve your goal.

Based on the demands of your event and health evaluation results, Samantha will design a three-fold program for you.

1. Injury resolution--We will manage any current pain you are experiencing and take care of any arising issue before it can negatively affect your performance.
2. Cardio plan--Having weekly goals and assignments will motivate you to stay on target.
3. Home or Fitness Center resistance training--Depending on your situation, we will design a training program to keep your body balanced and avoid injuries.

Stay tuned for next month...we will have a recap from Marie on her awesome adventure!

Did you know...?

You can avoid a holiday exercise slump by making a pre- and post- event wellness plan...

1. Encourage family members to participate in a Turkey Trot Fun Run/Walk. If there isn't one in your area, go for a family hike or play a yard game--touch football, kickball, and capture the flag are easy to organize and fun for everyone!
2. Approach a big meal like a big competition--but rather than carbo-loading, try carb depletion. Two days before the "event" continue light aerobic exercise and limit yourself to only 3 or 4 carbohydrate servings per day. This will deplete glycogen stores in your muscle. When you load up on mashed potatoes and pie, your body will replenish muscle glycogen stores before converting excess sugar to fat.
3. Allow yourself to digest after the meal. Good time for a nap!
4. Use the calorie boost to fuel exercise performance over the next week--gradually ramp up aerobic exercise and resistance training.
   

QUIZZER

What color jersey is most effective in intimidating your opponent?

1. Black
2. White
3. Red
4. Green

Scroll down for the answer...

DEEP RELIEF RECOMMENDS

Anatomy Trains by Thomas Myers

Anatomy Trains was the first book I read when I began studying the fascia and how to manipulate it to relieve pain and streamline movement. Although it is written for "manual and movement therapists," the illustrations and analogies make it easy for anyone to understand and apply.

The author, Thomas Myers, studied under Dr Ida P. Rolf and Dr Moshe Feldenkrais and has practiced "integrative manual therapy" for over 30 years. Myers hypothesizes that "whatever else they may be doing individually, muscles also operate across functionally integrated body-wide continuities within the fascial webbing. These sheets and lines follow the warp and weft of the body's connective tissue fabric, forming traceable 'meridians' of myofascia. Strain, tension, fixation, and compensations are all distributed along these lines." He then compares these meridians to train tracks, with stations, switches, and roundhouses to present a visual analogy. He uses fantastic photos and drawings to illustrate concepts and analyzes humans in motion to show practical applications of his theory. I especially enjoyed his examples of common yoga poses and how they stretch a specific fascial meridian.

Even if you have never taken an anatomy course, you can learn from this book. Specifically for manual and movement therapist, Myers includes boxed text with techniques and special tests to use with your clients. Patients and students will enjoy trying the ideas on themselves or a friend.

If you enjoy the book, follow up at http://www.anatomytrains.com for interactive forums, course schedule, and articles.

Upcoming Events on Maui

Sunday, Nov 2nd: Aluminum Man Swim/Run at Polo Beach in Wailea--contact Nancy or Jami 878-2949

Saturday, Nov 8th: Day of Hope 10K Run/5K Walk at the Four Seasons Hotel in Wailea--visit http://www.dayofhopemaui.com

Saturday, Nov 15th: Harbor to Harbor 15K Run beginning at Kahului Harbor--visit http://www.virr.com

Sunday, Nov 23rd: Maui Century Ride at Maui Prince Beach Park--call South Maui Bikes 874-0068

Thursday, Nov 27th: Turkey Trot 8.6/16mi runs at Rice Park in Kula--visit http://www.virr.com

Saturday, Dec 6th: Multi-Ocean Challenge at Kam 1 Beach Park in Kihei--visit www.trimaui.org

Saturday Dec 13th: Christmas 5K/10K Fun Runs at Kanaha Beach Park--visit http://www.virr.com

Sunday Dec 14th: Keokea to Kahikinui Bike & Pancakes--call Maui Cycler 575-7469

Sunday Dec 21st: Aluminum Man at Wailea Beach--call Nancy or Jami 878-2949

Every Wednesday
Kalama Park Skating Rink 6-9pm (Free Event)
Ultimate Frisbee 8-10pm in Kalama Park (Free Event)

Every Sunday
Ultimate Frisbee 4ish-sunset in Kula (Free Event)

See http://www.calendarmaui.com for more local sports activities
"Volunteering on Vacation" offered by the Pacific Whale Foundation
Mondays at Hoaloha'aina
Tuesdays at Kanaha
Friday Coastal Restoration
Saturdays at Malama Honokawai
1st Wednesday and 3rd Sunday of the month at Haleakala National Park
Visit http://www.pacificwhale.com for more info

You are receiving this DEEP RELIEF email newsletter because of your relationship
with Samantha Campbell and/or Deep Relief or signed up for our mailing list (either online or in person at an event).

This newsletter is intended to provide you with the most up-to-date and important health information we collect from countless professional trade periodicals, such as the Journal of Strength and Conditioning as well as a wide network of coaches and trainers.

If you have specific issues you would like covered in our monthly newsletter, please email me and if it is applicable for the general public, I will publish my findings. If it is not suitable, I can cover it with you in a personal consultation session.