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Be the Difference

be the difference article photoI’ll start with a confession. I’m already over the Christmas season. I’m too booked with events, parties, activities, practices, fun, seeing lights, and so so much more. I feel like I am already 4 hours behind by the time I was up. Which is normally 5:15am, but today it was 2:15am because my Cody boy was excited to get to the skate park this afternoon…

Nevertheless, I start the day and each hour feels like I’m getting further and further behind. Its easy to get weary and depressed in this kind of a situation and even easier to lose the real reason for the season.

I made a commitment to myself a few years back, it went something like this, “when you get tired, overworked, bummed out, or what ever – DO SOMETHING FOR SOMEONE ELSE!” It works every time. It puts everything in perspective almost immediately. Those holiday blues you are feeling really are #FirstWorldProblems. This is the perfect season to do it. So get on it, and BE the Difference today. You have an entire community around you that will be absolutely blessed by your skills. Put them to use, if you’re a handyman, go fix your neighbors gate; if you are computer savvy, help your elderly neighbor with her’s; if you’re out to sushi, buy someones dinner anonymously next to you at the sushi bar; and if your blessed with wealth, help somebody tomorrow, without any extra benefit or acknowledgement to you. There is no better time than today and all it takes is one step forward, one step of action from you. You’ll be an absolute blessing beyond measure to those people around you. This is the kind of stuff that makes a difference.

On a separate but related note, I spoke with a father of one of our patient’s recently. It was one of my favorite and most intriguing conversations I’ve had in a while. You see, he has two kids that play baseball, and play well. Traditionally in South OC, if you have a baseball kid, they play a lot of baseball. All year, on multiple teams, and have specific position coaches/workouts throughout the week to boot. That’s the tradition, but this guy, he is breaking that mold, which made me extremely excited.

He said, “This year, we’re spending time on what makes my kids healthier and better athletes.”

I was obviously impressed and asked for more information.

He responded, “Well that’s what a large majority of colleges are doing with their incoming freshman.”

“Doing what?” I asked.

“They’re making them better by resting, healing, stretching, working out, and becoming stronger athletes so they can handle the long grueling season.”

At this point, I almost fell out of my chair.

“So let me get this straight,” I responded, “You are purposefully going to practice less, throw less, and play less so that you can ensure a better season of competition.”

“Yes, that’s exactly it,” the father replied.

It was all I could do to not stand up and hug him. Finally, someone gets it!

This well informed father is making a difference for his kids and I am glad to hear it. A stronger, limber, healed, and well rested athlete makes for a better competitor every time. So work on YOU this winter season. Be a better athlete. Find your weakness and improve on it. Running your body into the ground day in and day out, can only take you so far forward before it starts pushing you backwards fast.

#BetheDifference.

Merry Christmas and Happy Holidays to all of you and your families. I wish you health, happiness, and PR’s this season. Thank you for being part of the Rausch PT and ABC Pilates family.

Kevin Rausch

By |December 18th, 2014|Leading Off|Comments Off

Give The Gift of Performance

PL article photoThe holidays are upon us once again and with that comes the big question of what to get that special runner in our life! The Performance Lab is here to help with a few articles of great gifts for runners at various price points as well as Performance Lab gifts as well!

Here are a few of the great links:

  1. Runner’s World 30 Under 30
  2. Competitor’s Top 10 Gifts
  3. Ginger Runner’s Gift Guide

However, it can be tough to know whether or not your runner already has the gear or if they will like it. Enter the Performance Lab! We have a great list of offerings that EVERY runner can use and it’s the gift that keeps on giving! The gift may be given in December, but the gains will be seen all throughout the upcoming season.

  1. Run Right – Now is the perfect time to make changes to running form to lead to faster times and less injuries throughout the year. Sessions are an hour long and foucs on biomechanics, muscle recruitment, and range of motion.
  2. VO2 Testing – One of the best ways to determine a Performance Baseline for the upcoming year as well as to learn training zones.
  3. Bike Right - A thorough video analysis of bike form to discovery inefficiencies and power losses.
  4. Hypoxico – Want to have that extra bit of speed at the end of a race? Train at high altitude with Hypoxico and gain the edge to get that PR or bury the competition!

For the above services, Rausch PT & Sports Performance will be offering a 30% discount code: HoliRausch! You can also purchase this in the form of a gift card for that special runner to be redeemed at a later date. Come in to the office or call to purchase your gift and rock your races in the coming year! We hope you and yours have a wonderful holiday and we look forward to PRs, less injuries, and fun running!

Happy Holidays,

The Performance Lab at Rausch PT

Questions? Email jack@rauschpt.net Jack McPheron, Performance Lab Director.

 

By |December 18th, 2014|Performance Lab|Comments Off

‘Tis the Season of Giving

article picture giving backAll year long we highlight different types of charities. From providing fishing trips to methods of transportation. Each group in their own way touches the lives of those who need it most.

This month, instead of choosing one to highlight we thought we would list a handful of our favorites. These charities allow you to make a difference in someone’s life this holiday season. Whether it’s as simple as a toy donation or getting involved with feeding the local communities, these simple acts of kindness can make the world of difference to others.

So this season think of a different kind of gift.  Get involved, donate your time, be the difference in the world you want to see. You might be amazed at the gift these people give you.

giving back blog picToys for Tots- The mission of the U. S. Marine Corps Reserve Toys for Tots Program is to collect new, unwrapped toys during October, November and December each year, and distribute those toys as Christmas gifts to less fortunate children in the community in which the campaign is conducted.

Red Cross Blood Donation-The American Red Cross prevents and alleviates human suffering in the face of emergencies by mobilizing the power of volunteers and the generosity of donors.

Reach Out and Read-The program serves more than 4 million children and their families across the nation, with a special emphasis on serving those in low-income communities. In June 2014, the American Academy of Pediatrics declared literacy promotion to be an “essential component of pediatric care” for all children, referencing Reach Out and Read as an effective intervention to engage parents and prepare children to achieve their potential in school and beyond.

Operations Santa Claus-The County of Orange Operation Santa Claus program provides gifts and toys to children in foster care, group homes, needy children in transition who are abused, neglected, physically or mentally challenged, or homeless in Orange County. Disadvantaged families and at risk youth also benefit.

Happy Holidays.

 

By |December 18th, 2014|Giving Back|Comments Off

The Hips Don’t Lie

to your health articleIt’s all about the hips and the hips don’t lie. It sounds like a joke or a song you hear on the radio, but it is true. As a Physical Therapist and being an avid mountain biker, I have seen a significant increase in lower back pain and the associated hip flexor muscle (illiopsoas) tightness. We all tend to blame our muscles for the aches and pains we have, but we should really blame ourselves for not understanding that the muscles are doing what they should be doing.  

If you put them in a short position such as sitting at a desk for work, sleeping in a fetal position, or getting on a mountain bike for a few hours the hip flexors are going to adaptively shorten.  This adaptive shortening inhibits the ability for your powerhouse muscles (gluteus maximus and medius), in other words your booty, to generate the power to move well or go faster on the bike.  We need to understand that stretching the hip flexor muscle will alone improve our efficiency and power output which means more speed or it means less back pain.  

to your health blog picIf you are one of the millions of hard working Americans that sit at a desk for hours on end, whether at work or in school, you must have some maintenance program to unwind the tightness.

Ask yourself a question, do you feel like an old man or woman when you stand after sitting? If your answer is YES, then you should consider a little self-mobilization/soft tissue work and a good hip flexor stretch.

One of the easiest ways to do this is to lie your stomach and roll really high on the front of the hip on a foam roller for 2-3 minutes on each side – it should be really uncomfortable but you shouldn’t ever feel like you are injuring yourself.  One of my other favorites is to lie on a small to medium size ball right along the hip flexor. Where exactly is your hip flexor you ask? Well, take your hand to the top of your hip bone on the front side. Move one inch towards your center and one inch down. That will more or less land you on the start of the hip flexor tendon. The muscle group affected lie above that region. Lying on a ball, you can follow that line to reach the affected areas. The idea is to allow the ball to settle into the hip flexor muscle and literally try to breathe deeply into the stomach and allow the muscle to melt the tension away.  Then you follow that up with a good 1-2 min hip flexor stretch.  

If you are looking for daily simple stretches you can perform either of the two illustrated, but remember if you have any lower back pain please stop and ask a professional.

Dustin Hancock, PT, DPT.

 

By |December 18th, 2014|To Your Health|Comments Off

The Weightless Way to IMAZ

Robin on the bike.

Robin on the bike.

Name:
Robin Littrell

Number of Ironmans completed:
2, IMAZ 2012 & IMAZ 2014.

What was your reason for IMAZ 2014?
IMAZ 2014 Training was a little different from my first experience, but I was very committed to make it to the race. You see I was racing with my daughter Briana.  How many mothers out there can say,“I did an Ironman with my daughter”! Bragging rights forever!!!

How did your training go?

My training started at a nice and steady pace. I didn’t have any real issues, but started to feel a little bit of pressure in my right foot.   My coach advised me to see my doctor ASAP. I did, long story short is I was diagnosed with a stress fracture. I saw a podiatrist was told to tape my foot and run.

Briana at the swim start.

Briana at the swim start.

Did you do anything outside of what the Podiatrist suggested?

I was looking into other ways to train. I have been to Rausch for various reasons and knew about the Anti-gravity treadmill. I started to use the Altra-G Treadmill to keep my endurance and mileage up. It was a great way to get my training in without further injuring my foot. I also had weekly physical therapy sessions with Dustin, the combination was just perfect.

And how did you feel come race day?

When race day came I was so thrilled that once again I was at the starting line ready to go!!

Arizona Ironman 2014 was very challenging to say the least! But I finished☺I am again thrilled to say I am an ironman!

This time around it took the whole village to get me there, without the encouragement from my wonderful coach Martha,  Rausch PT and my husband “Bob” my journey would have  a very different ending.

By |December 18th, 2014|Profiles|Comments Off

December 2014

Keep in touch with the events at Rausch PT and Sports Performance. Here’s some dates to save this month!

If you have a question about any of the events listed, please contact us! (949) 276-5401 or info@rauschpt.net.

OCTCLogoMaster  

OC Tri Club
Join OC Tri club for their annual kick-off meeting. Listen to guest speaker, Pro Triathlete and coach, Matty Reed.

Friday, January 8th @ 6:30pm
Rausch Physical Therapy

 

 
fullmoonrides  

Full Moon Ride
Join the Rock’n’Road crew as they set out to enjoy the Full moon mountain bike ride through Santiago Truck Train.
Friday, January 8th at 7:30pm
Mission Viejo Store


renegade  

New Years Hustle 5K
Keep your new year’s resolution in motion with the Renegades 5K or kids dash! Day of registration available.

Saturday, January 24th
Orange County Great Park, Irvine at 8:00am


Tri LaVie  

Winter Trail Running
Join TriLaVie as they mix up your training by getting you on the trails. 10k, ½ or full marathon training. Open to men and women. Hit the dirt this winter.
Nov 9th- March 5th
Various locations

 
By |December 18th, 2014|Events|Comments Off

The Dream is Free

thedreamisfreeYou probably know already that I am a sucker for inspiration graphics. Especially those that rock the boat and stimulate action. I saw a great one last week on The Instagram, “The Dream is Free, but the Hustle is Sold Separately” – Aaron Brougher.

Folks this one is right on the money… Everyone has dreams, but only a select few can put those dreams on paper and make an action plan. Put it all on the line to accomplish their dream and turn it into a reality.

So what does “hustle” look like to you?  Last month we spoke about the little things that you can do to better take care of yourself in between workouts. These little things are the “Hustle”. But hustle comes in so many different forms. And its different for all of us in our unique situations, goals, and dreams. The bottom line is “hustle” looks like this: hus-tle- “obtain by forceful action or persuasion”.

So act. Make a difference. Get after it. Get on it. And move forward already. Its there waiting for you, but its not waiting patiently. Its moving, its dynamic, and its always changing. So should you.

So what’s your dream?

Ironman, Varsity, 10k, Lose weight, Build a business, Travel, Olympics, Serve in the Armed Forces, Help children, Be on TV, Pro baseball, College, Grad School… All of these are amazing dreams, but they don’t come by chance. They don’t even come by luck. In fact, they all have one thing in common, work. Thats the cool thing about it though, its just work. Albeit, hard work but we can all do it. And so can you.

Put your dream on paper, make your plan, and get to work.

On a related note, thanks for supporting my dream. Rausch PT has been years in the making and it exists to serve you, our patients. But you all are more than that. To us, you are the reason why we are here, you are the reason why we work so hard, and you’re the reason why we strive to be the best. For you. Thank you for your support. Thank you for your amazing Yelp reviews. Thank you for telling your friends and family about us. We’ve been so blessed this year to have you a part of our office. Thanks for choosing Rausch PT & Sports Performance.

Best to you and your families this Thanksgiving Season.

Kevin Rausch

By |November 19th, 2014|Leading Off|Comments Off

Fall, Time for Change

closedThe Fall and Winter Seasons are now upon us, leaving behind the heat and humidity of this past summer. With that comes that offseason for triathletes, runners, and many other athletes. While this can be a time that drives one to become stir crazy with the lack of racing and training, it is actually the perfect time to work on multiple facets of the your sport, while still getting the much needed rest and recovery from a hard year of racing.

Tweaking a running stride, pedal stroke, or swim stroke during the peak of the season can be a risky endeavour. There is the chance it can lead to temporary soreness, slower times, and less efficiency during the transitional period. However, when there is no race on the line, the transition can be done effectively without worrying how it will impact an upcoming race.

Transition takes time, so make this offseason the offseason where you make all the necessary adjustments you’ve been putting off all year. Schedule a Run Right or Bike Right at Rausch Physical Therapy and get ready for your best year yet! A year with fewer injuries, faster times, and more efficiency. What is a better gift than that? Treat yourself this holiday season.

Questions? email jack@rauschpt.net Jack McPheron, Performance Lab Director

By |November 19th, 2014|Performance Lab|Comments Off

WayPoint Children’s Foundation

WayPoint Children’s Foundation

There are few things in life more rewarding than doing something special for others. Some people donate clothes to the Salvation Army, some help feed the homeless at a local shelter, and some do something special for a family that is struggling to make it. In 2010, Chrissy and I (Kevin) decided to make a mark based on my passion, the ocean. You see I simply love fishing, but more than that, I thoroughly enjoy watching kids catch their first fish. Especially kids who don’t have an opportunity to do so on our ocean.

WayPoint Children’s FoundationThe Waypoint Children’s Foundation, created in 2010, serves the youth of Orange County. It provides fishing trips, whale watching trips and educational experiences for our youth. We seek to help kids in need, youth in tough times, and to be a waypoint on their lives journey. This year we’ve provided fishing expeditions for BoyScout Troops, Adventure Guides, Military kids, Veterans, and so much more. We are a small charitable organization that exists on donations from local supporters and friends. We are a 501 c3 charity organization based out of Dana Point Harbor.

WayPoint Children’s FoundationThis past year we were able to take kids on 6 fishing and whale watching trips. Next year we want to take more! You can help. Your donations go directly to our operation costs to get kids on the water. But you can donate more than just money, your time, expertise, and fishing gear all help our cause. We use #4 and #6 light wire hooks, 10 pound test line, and ¼ ounce egg sinkers during every trip. And if you’ve been fishing in the past, you know how fast you go through things like weights and hooks.

Thanks for your support,

Kevin Rausch
President, Waypoint Children’s Foundation

Be sure to connect with us on Facebook to follow our trips and happenings: @WaypointKids

And to donate to the charity please visit our gofundme page for Waypoint kids.

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By |November 19th, 2014|Giving Back|Comments Off

12 New Fitness Rules

healtharticleFitness research is ever evolving. There are new articles every time we turn around. So what is the latest and greatest. Outside Magazine decided to take a look at the past, present and future and create a list of the top 12 Fitness Rules.

As a group centred around outdoor enthusiast, they have taken their 37 years in the industry and come up with the following. Keep in mind that each person’s body is different, experiment and pay attention to how YOU respond. Read what Outside has listed as their top fitness trends.

Outside Magazine link

By |November 19th, 2014|To Your Health|Comments Off