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Monthly Archives: July 2016
7 training mistakes you may be making
Many people are working hard to improve their fitness, but they are actually making some common training mistakes. Be sure to avoid the following training mistakes in your own fitness journey.
1. Going too hard.
This is typical at the beginning of the year when people are looking to make a change in their health. They will go hard the first day, and then spend the next two days struggling because they overdid it. Instead, start with basic body weight movements and take it easy. Once the skill is developed, weights and progression can be added over time.
2. Not having intention.
Don’t do things for the sake of doing it. If you don’t have a clear purpose, it’s easy to drop out of a program quickly.
3. No intensity.
Some people are just going through the motions and using the same weights months later. To allow the muscle to progress, you have to challenge it and progress by working up to heavier weights.
4. Lack of consistency.
Working out sporadically will not give the muscle enough stimulus. Keep persisting so you are building on the progress you’ve made.
5. Lack of rest.
Rest is a component of building. That’s when the body rebuilds the muscle. Be sure to get plenty of sleep, as this is a big part of getting an appropriate amount of rest.
6. Poor form.
If you’re not using the right form, you are pushing yourself through an unusual movement pattern and possibly straining muscles that were not intended to be strained. If you don’t know the proper form of the exercise, ask a trainer.
7. Not feeding.
Food is critical because it provides building material for your body in the form of proteins and fats. It’s also an energy source, which is critical for your well-being.
By avoiding these common training mistakes, you will set yourself on the path to a stronger, healthier version of you.
Can you take the heat?
When it gets hot outside, can you take the heat? It can be difficult to exercise outside during the summer. When taking your run or fitness routine outdoors, be aware of these conditions that may occur as a result.
The first is heat exhaustion. This is when the heat has depleted your body of water or salts, and you’ve essentially become dehydrated. Common symptoms include confusion, dark brown urine, headache, cramps, a rapid heartbeat, nausea, and pale skin. If you experience these symptoms, immediately stop what you’re doing, rest, and get to a cool place. Also avoid alcohol and caffeine, which will also dehydrate you. Drink plenty of water. If your symptoms do not diminish within 15 minutes, go to a doctor.
Heat stroke is another concern. This occurs when your body has a higher temperature of 104 to 105. This is a life-threatening condition where you can run the risk of brain damage. You may experience seizures, fainting, dizziness, or fatigue. Get your body cooled down very quickly, even by possibly submerging yourself in water. Get into an air conditioned area and then go to a hospital for treatment.
Sunburns are also common when you spend an extended amount of time outside. This could include first, second, and third degree burns. Aloe vera can help with first and second degree burns, but third degree burns are more serious and need to be seen by a physician. With both second and third degree burns, a risk of infection is present. If you notice yourself getting a sunburn, find some shade. Repeat damage and exposure to the sun can also cause skin cancer. Find a healthy sunscreen free of toxins and use it often.
Hot weather is not an excuse not to exercise. You can opt to move your routine indoors or continue outside. If you can take the heat, stay aware of what’s happening with your body, hydrate often, and protect your skin from the sun while exercising outside.
July 8, 2016
- in guest/interview , health by julie
The menopause solution | Dr. Stephanie Faubion
Dr. Stephanie Faubion is the Director of the Women’s Health Clinic in the Department of Internal Medicine at the Mayo Clinic. She is one of the country’s leading experts on menopause and is knowledgeable about bone and joint health. She is also the author of The Menopause Solution.
The Menopause Solution, is meant as a guide for women during menopause to help them be healthier for the rest of their lives. Women are living longer than ever before. In 1900, women did not live past age 50 and rarely dealt with menopause. Now, the average lifespan of a woman is approaching age 90, so menopause is something that most women will go through and live many years beyond.
In order to get a head start on menopause, Dr. Faubion explains that women need to be informed about what’s happening to their bodies and what they can do about it. By focusing on fitness, their overall quality of life will be better. Other areas of concern include sleep and stress management. Successfully managing both areas is key in the prevention of long-term diseases such as heart disease and diabetes.
Joint health is another important topic for post-menopausal women. Around the midpoint in their lives, women will experience more joint pain. Many women will start to develop arthritis after menopause. Dr. Faubion recommends that women recognize when they have pain, examine what triggered it, and stay tuned into their bodies.
Bone health is another area of concern. Many women are seeing bone loss around the age of menopause. This correlates with a loss of estrogen. In fact, women will experience the most bone loss of their lives within the first five years of menopause. To prevent bone loss, women should adopt a proper diet complete while maintaining a sufficient calcium intake. Resistance training and getting enough Vitamin D are also helpful in minimizing bone loss.
Be sure to check out The Menopause Solution to learn more about bone and joint health post-menopause. To connect with Dr. Stephanie Faubion, visit http://www.mayoclinic.org/.
July 6, 2016
- in guest/interview , health by julie
The gut health diet plan | Dr. Christine Bailey
Dr. Christine Bailey is a qualified nutritionist and health consultant. She is a leading gut health expert and the author of The Diet Gut Health Plan.
Dr. Bailey explains that irritable bowel syndrome affects many people, yet it’s not actually a diagnosis, but more a collection of symptoms. In fact, 10 to 20% of the population will have these symptoms, which can include bloating, abdominal pain, cramping, and alternating diarrhea and constipation. These symptoms express an imbalance in the gut and immune system. To find a solution, you must first find the trigger. For some, these issues can be caused by foods to which the body has an immune reaction. Other times, they may be caused by an overgrowth of bacteria, yeasts, or parasites in the small or large intestine. Other causes can include an imbalance in the gut microbiome, stress, or medications. It’s not always easy to find the triggers.
Dr. Bailey recommends the “R” approach to help repair the gut. The first step involves removing any triggers with the help of gastroenterologist or a process of elimination. The second step includes replacement of vital nutrients such as zinc, which can tend to be low, yet are vital for digestive health. The third step is to repopulate the gut with beneficial bacteria and yeast, usually through eating fermented foods. The fourth step is to repair the gut lining, as a leaky gut may be more prone to long-term or autoimmune conditions. The fifth step is a rebalance. This involves resetting our perception, mood, anxiety, and stress levels, which can impact not only our gut health, but our overall health.
The Diet Gut Health Plan also includes unique recipes, which have different flavorings. Those who have bacterial overgrowth may have to eliminate cellular foods, which includes onion and garlic. These new recipes provide an alternative to other bland offerings, yet they also aid in the digestion process.
To connect with Dr. Christine Bailey or learn more about The Diet Gut Health Plan, visit her website at www.christinebailey.co.uk.
July 4, 2016
- in fitness , guest/interview , health by julie
Warrior | Theresa Larsen
Theresa Larson is a doctor of physical therapy and the founder of Movement Rx. She has been a lieutenant in the Marines and also battled an eating disorder. She is the author of a new book entitled Warrior.
Theresa grew up in a single-parent household after her mother passed away when she was 10 years old. After her mother’s death, Theresa became shy outside of her family environment. To counteract this, she threw herself into sports such as basketball, softball, and cross country. She did well and gained local recognition. Though Theresa was feeding off this sense of accomplishment, she was very lonely. She put constant pressure on herself to be the best. The pressure continued to build as she went to Villanova University on a college scholarship and participated in ROTC. She felt the need to perform, be noticed, and serve as an example.
Theresa joined the Marines and was a new platoon leader at the age of 22. This was intense time filled with great responsibility. Though much was out of her control, she began to exercise control through her abuse of food. Theresa had developed bulimia. After all, Theresa had a mindset of perfection. She defined fitness as how she looked, how fast she ran, and how many pull-ups she could do. Eventually, she could no longer maintain this control and feared she may put one of her Marines in danger, so she reached out for help.
Today, Theresa appreciates what her body can do. She rarely weighs herself and does not compare herself to others. She believes that a true warrior is one who asks for help when he or she needs it. When Theresa took that step, she started to grow and change.
During a struggle, one is often reluctant to reach out for help, yet this is actually the strongest, bravest thing you can do. Theresa conquered her eating disorder and through the process learned that you do not have to go through life alone in your struggles. To connect with Theresa Larson or order her book, Warrior, visit www.drtheresalarson.com.
On failure
Failure in business is often viewed as an opportunity to learn something. On failure with eating and exercise, however, we need to determine how we can use that experience to help our future journey.
A perceived failure is often due to triggering events. In order to overcome these obstacles, you first must understand what the trigger is and if it is likely to spur an action. One great example of this is tempting foods at a holiday cookout. The atmosphere, people, sights, and smells can all be triggering. After all, in this environment, it feels good to eat these foods. It can affect your emotions by triggering a reward sensation.
So what can you do to break this cycle? The first option is to get rid of the trigger or avoid it entirely. This is the easiest method, though it’s not always doable. If it’s not doable, you can try to change or swap out the action. You must prepare and plan to do something else. In the example of the holiday cookout, perhaps you bring a salad or your own healthy foods to share and eat. Others may threaten to jeopardize your ability to break the cycle. They may question your actions or make comments. Recognize that you don’t need to be apologetic or answer to them. Find anchors, other people who are in a similar situation as you, to help pull you out of the cycle.
On failure, you can overcome threats to your success by getting to know yourself, those around you, and how they will affect the cycle. If you slip, don’t beat yourself up. It’s one day. Remember, you haven’t failed unless you quit entirely. You have the power to change what you do next. Take steps to avoid your triggers or change the action, and you will find yourself back on the right track.