Fix my knee with George Demirakos

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

George Demirakos is the author of Fix My Knee, a guide for preventing and healing injuries to the knees.

There are two types of injuries that can cause pain in the knees. George identifies these two types as traumatic and non-traumatic. Traumatic injuries are those that occur from a hit or fall, which can include sprains, or pulled ligaments, or strains, which are pulled muscles and/or tendons. Tendonitis, an irritation of the tendon, can also occur.

For those who like to run, George recommends warming up properly by jogging in place for 5 to 10 minutes. It is also important to stretch out the muscles by holding for about one minute each time. Some people prefer to run barefoot, which can be beneficial for knee health since more foot muscles are being used and strengthened as a result.

For those who like to lift weights, George explains the importance of using good form during lunges, deadlifts, squats, and hack squats to preserve knee health. The number one mistake made during squats is letting the knees fall in, which changes the body’s alignment, puts stress on the knees, and can cause injury. Having too little of an arch in the lower back and lowering to 90 degrees or less are two other common mistakes. With deadlifts, use one overhand and one underhand grip, which will help improve grip strength. With lunges, make sure your knee does not go past the front of your foot. In any exercise, it’s important to first get the proper form and then add more weight over time.

In regards to food and promoting knee health, fatty fish such as salmon and tuna are great options. Pineapples and papayas have enzymes that help with healing an injured tendon. Green leafy vegetables are rich in Vitamin D, which can reduce inflammation. Conversely, sugar is not recommended, as it can promote inflammation in the knee. Olive oil is preferred over other oils such as sunflower oil. Smoking and alcohol should also be avoided.

To learn more about Fix My Knee or to connect with George Demirakos, visit http://www.georgedemirakos.com.

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Keto with Maria and Craig Emmerich

The 40+ Fitness Podcast is sponsored by Health IQ, an insurance company that helps health conscious people like runners, cyclist, and weightlifters get lower rates on their life insurance. Go to healthiq.com/40plus to support the show and see if you qualify.

Maria and Craig Emmerich are the authors of a new book entitled Keto: The Complete Guide to Success on the Ketogenic Diet. As a guide to getting into ketosis for health, the book discusses the science behind how keto works and clarifies a lot of misinformation surrounding the ketogenic diet.

With ketosis, there are serious reasons to avoid alcohol. Maria and Craig explain that alcohol cannot be stored and must be burned off first before any other fuels. Therefore, any other fats and carbs consumed at that time go straight into storage. Alcohol also interferes with one’s hormones, specifically reducing testosterone.

Maria and Craig discuss the fat flux, where the body uses fat cells as a sort of gas tank to fuel the body. When one keeps his carb level low enough, the body is primarily burning fat for fuel and maintaining protein. The fat component, where fat is going in and out of fat cells, then becomes the one variable. Ideally, you will want more fat cells coming out than going in if you aim to lose weight and reduce diabetes. To achieve this, you must moderate your fat intake to where you are burning more fat, instead of simply chasing a ketone number. Exercise is also great for building healthy mitochondria which give you energy and burn fat.

There are three stages to becoming keto adapted. Mental clarity and reduced hunger occurs within the second phase, or four to six weeks into ketosis. This is when the body starts making more mitochondria to burn more fat for fuel. One’s energy level will also soar in this stage. In the third stage or after six months to a year in ketosis, one may still see metabolic improvements.

To connect with Maria and Craig Emmerich or for more information about Keto: The Complete Guide to Success on the Ketogenic Diet, visit http://www.mariamindbodyhealth.com and http://www.keto-adapted.com.

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Wellness Roadmap Part 5

This is part 5 of a 5-part Wellness Roadmap series.  You can find part 1 here.

What happens when you reach your health and fitness destination? Consider the acronym, CARG0:

Celebration – Take the time to look back at where you were and how far you have come. Celebrate your success and consider rewarding yourself.

Adjusting to your new normal – You’re looking and feeling healthier and people may make comments, both positive and potentially negative. Accept the new you.

Reset your GPS – You’ve achieved your initial vision. Don’t let that be the end. Shift your attention to what you’d like to achieve going forward and set your new vision (GPS).

GO – Take action and continue working to maintain and improve your health and fitness.

The end of one journey is the beginning of another. Health and fitness is no different. When you reach a goal, use CARGO to keep you looking toward what is on the horizon.

Wellness Roadmap Part 4

This is part 4 of a 5-part series.  You can find part one here.

On the last episode, we discussed the first three aspects of STREETS, or how to reach your health and fitness destination. Now we’ll discuss the final four: energy, education, time, and stress management.

Energy – This includes both hydration and nutrition. Many people do not drink enough water on a daily basis. Figure out what makes the most sense for you in terms of drinking water and keep at it. In terms of nutrition, most experts agree that the quality of the food you eat is important. Generally, avoid processed foods, certain oils, and high fructose corn syrup. Find an eating plan that works for you.

Education – Use information to make an informed decision for your own health. Recognize that you might need to experiment to see what works for you.

Time – Use the 3Ps: patience, persistence, and progression. It will take some time to achieve your vision. Stay persistent and stick with your plan. Push yourself and progress if you want to continue improving. Your body wants to find a balance point and you may experience a plateau as a result. This is normal. Consider altering your strategy or applying the patience, persistence, and progression principles.

Stress Management – Recognize that stress is a part of life. Let go of the things you cannot control. Don’t allow stress to derail your progress.

Think through these aspects of STREETS and align them to your vision to set yourself on the pathway to health and fitness success.

Part 5

Wellness Roadmap Part 3

This is part three of a five-part series. You can find Part 1 here.

Now that your GPS has been set, it’s time to take it to the STREETS and determine exactly how you’re going to reach your destination. We’ll discuss the first three aspects: strategies, training, and rest.

Strategies – Set strategies that align with your vision. Along the way, you may need to make adjustments and adopt new strategies. Determine how you will use accountability to personalize your strategies. Consider enlisting the help of a personal trainer. Evaluate your habits and eliminate those that are not serving you.

Training – Choose the modalities that make the most sense for you based on your overall vision. If you want to maintain and build strength and improve mobility, endurance, balance and agility, training is the answer. Though you can lose weight without exercising, you may not lose it as quickly as you’d like or you may not have the final look you are seeking.

Rest – This includes recovering from workouts and sleep. Remember that rest is equally as important as the work. Resting also helps you to avoid injury.

On the next episode, we’ll finish up with the last four aspects of STREETS: energy, education, time, and stress management.

Part 4

Wellness Roadmap Part 2

This is part two of a five-part series you can find part 1 here.

With a GPS, you enter your destination and the GPS charts the path to your destination. For the Wellness Roadmap, we will do the same in three steps: Grounding, Personalizing, and Self-awareness.

Grounding – You must understand what you want to achieve. This involves making a firm commitment to your goal. What’s your vision? What’s your emotional why that ties you to this vision? Is it big enough to drive you past any obstacle that comes your way? It is the foundation of where you want to go and why you want to go there. Keep this in mind throughout your journey.

Personalizing – Identify your unique baselines and understand what they mean relative to your vision. Set milestones and SMART (specific, measurable, attainable, relevant, timely) goals. Know where you are and establish these little segments to give you success along the way.

Self-awareness – This includes physical self-awareness and understanding your limitations. Mental self-awareness is also critical, especially when it comes to accountability. It’s important to have a friend or personal trainer to help keep you moving toward your destination. If you need help with this, check out group training at https://40plusfitnesspodcast.com/training/.

Once you set your GPS, you have a foundation for why you’re doing what you’re going to do. This is the cornerstone of your health and fitness success.

Part 3

Wellness Roadmap Part 1

Throughout the next four episodes, we’ll be talking about the Wellness Roadmap, a concept that will provide a pathway to get you where you want to go on your health and fitness journey.

I'm sure you remember using a paper map, charting your path to reach your destination. The Wellness Roadmap is no different. You can use this technique to prepare for your next health and fitness trip.

In Episode 296, we’ll “set your GPS”. This means establishing your destination or what you’re trying to achieve. In Episodes 297 and 298, we’ll examine the “STREETS,” and determine what avenues you need to take to make sure you arrive at your health and fitness final destination. And finally, in Episode 299, we’ll discuss what happens once you reach your destination or goal.

Use this Wellness Roadmap to put together a plan for 2018 that guarantees your success! Let’s get started!

Part 2