BLOG 26 ERNESTINE SHEPARD

BLOG 26 ERNESTINE SHEPARD

Ernestine Shepard impresses me. As the Guinness World Record’s Oldest Female Body Builder, she is in league of her own. She is a role model of hard work and exemplifies the fact that attitude is so important in all of our endeavors. Plus, she is a personal trainer herself and I like her style.

Shepard started her fitness journey at age 56. She and her sister had a bad run in with bathing suits and decided to get fit together. Sadly, her sister passed away and, “Shepard ended up with high blood pressure, panic attacks, acid reflex and depression. Then, Shepard says her sister appeared to her in a dream, urging her to follow through with the bodybuilding dream they had conceived together” (http://www.huffingtonpost.com/2014/03/27/ernestine-shepherd-bodybuilder_n_5037892.html).

She is certainly not a couch potato. In fact, “Every day, she wakes up at 2:30 a.m. and runs 10 miles before 5 a.m. After that, it’s on to the gym, where she works as a personal trainer” (http://healthland.time.com/2013/05/30/qa-worlds-oldest-performing-female-bodybuilder/). Her days start at 2:30 AM and ends at 10:30 PM. She runs at least 10 miles per day. She is very disciplined and regimented in her food intake as well. Her promise to her sister fuels her motivation and she likes the results of her hard work. Not being on medications she once was has also made her feel better and less depressed. Rocky Balboa (Sylvester Stallone) is her hero and she has found a new relationship with God after her sister’s passing.

Shepard puts to rest any exercise excuse related to age. Her best advice would be: “It takes four things to get fit: eat correctly, drink plenty of water, do some type of strength training and do some kind of cardio” (http://healthland.time.com/2013/05/30/qa-worlds-oldest-performing-female-bodybuilder/).  It’s never too late to start. Exercise comes in all forms, at all levels, and is suitable for everyone somehow.  She said she used to be a school secretary and a slug but all that changed. She is now helping others and says about her classes, “‘I started my class with ten people. Now some mornings people can't get in the room” (http://www.dailymail.co.uk/health/article-2600455/Im-proof-age-number-76-year-old-bodybuilder-says-exercise-rescued-depths-depression.html).

Ernestine Shepard is a “fitspiration” to us all. Sometimes it takes a real wake up call to get us going, but once the journey starts, you never know what possibilities there are. Age is only a number and the scale is only a number too. We are capable of anything we set our minds to. Shepard is a great source of motivation for us all. There are plenty of videos online available is you want to check out her physique. Strong starts from within and for Shepard her promise to her sister has made her stronger inside and out. 

BLOG 25 ESSENTIAL VITAMINS

BLOG 25 ESSENTIAL VITAMINS

Our bodily functions and overall wellness are affected by the amounts of specific nutrients we need for optimal performance. When these need are not met, we may have to take supplements, especially if one is on a restrictive diet (some forms of vegetarians) or a medical circumstances that require supplementation. Your doctor can advise on you on these levels through blood work. It is important to understand that we can obtain the vitamins we need from our nutrition if we are eating a well-balanced variety of foods. Not even a multi vitamin is required when we do this. So let’s take a look at 6 common Vitamins: A,B,C,D,E, and K. Recommended amounts may vary among each of us and aging can also play a role with what our body specifically needs.

Vitamin A is important for our vision, cellular growth, and our immune system. More specifically, “There are two types of vitamin A. This entry is primarily about the active form of vitamin A -- retinoids -- that comes from animal products. Beta-carotene is among the second type of vitamin A, which comes from plants” (http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-vitamin-a). We can certainly obtain this vitamin from food sources:  “Vitamin A is a fat soluble vitamin, and therefore, needs to be consumed with fat in order to have optimal absorption. High vitamin A foods include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits” (http://www.healthaliciousness.com/articles/food-sources-of-vitamin-A.php).

Vitamin B has many sub components, and the overall purpose of this vitamin is to help us get energy from the food we eat. Types of Vitamin B include: B1, (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12, and folic acid. Vitamin B also helps form our red blood cells. In terms of obtaining this vitamin, “You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins (https://www.nlm.nih.gov/medlineplus/bvitamins.html).

Vitamin C is needed for our growth and development. Most people associate this vitamin with fighting off the common cold, which research shows Vitamin C won’t prevent a cold but it can shorten its duration. We must obtain this vitamin from our food, and all fruits and vegetables are great sources. It’s important to consider the following: “Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables” (https://www.nlm.nih.gov/medlineplus/ency/article/002404.htm).

Vitamin D is the “sun vitamin”. In summary, “Vitamin D is found in many foods, including fish, eggs, fortified milk, and cod liver oil. The sun also adds to the body's daily production of vitamin D, and as little as 10 minutes of exposure is thought to prevent deficiency.” (http://www.mayoclinic.org/drugs-supplements/vitamin-d/background/hrb-20060400). It is needed to keep our bones strong which makes sense since this vitamin helps our body absorb calcium and phosphorus. Having enough Vitamin D also helps lowers depression and health risks.  

Vitamin E is important for our overall health. It helps our immune system and red cell production. I think of it as the “aging vitamin”, because as we age we need a stronger immune system and efficient red blood cell counts. Sources include: “Foods that contain vitamin E include eggs, fortified cereals, fruit, green leafy vegetables (such as spinach), meat, nuts, nut oils, poultry, vegetable oils (corn, cottonseed, safflower, soybean, sunflower), argan oil, olive oil, wheat germ oil, and whole grains. Cooking and storage may destroy some of the vitamin E in foods” (http://www.mayoclinic.org/drugs-supplements/vitamin-e/background/hrb-20060476).

Vitamin K is associated with our blood. It is needed to clot blood. A deficiency could cause bruising and bleeding. Food sources include: “Green leafy vegetables, such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce, vegetables such as Brussels sprouts, broccoli, cauliflower, and cabbage, fish, liver, meat, eggs, and cereals (contain smaller amounts)” (https://www.nlm.nih.gov/medlineplus/ency/article/002407.htm).

Lesson learned from my research…. continue to eat a variety of fruits and vegetables and a well-balanced intake of the recommended servings according to the food pyramid. In doing so, our bodies naturally undergo the processes for proper functioning and daily living activities. Any lack will be detected by a doctor, but we can do our part on our fitness journeys to eat the sources of these vitamins. I know mom and dad told us to eat our peas and broccoli ….. hey, maybe they were right.  

http://www.mayoclinic.org/drugs-supplements/vitamin-d/background/hrb-20060400

http://www.mayoclinic.org/drugs-supplements/vitamin-e/background/hrb-20060476

BLOG 24 EATING DISORDERS

BLOG 24 EATING DISORDERS

Food is a central component of our lives. We cannot avoid this topic day in and day out. Unlike exercise which we have a choice to take part in, eating is an activity that must take place. It’s a troublesome topic for most of us and challenging to undertake the healthy route all the time while on our fitness journeys. However, there are some serious cases in which food has taken on a whole new meaning, and those who suffer from eating disorders including anorexia nervosa, bulimia, and binge eating, present my topic for this week.

Anorexia is an eating disorder characterized by a person having extremely low body weight and an on-going fear of gaining weight. People with this disease control their caloric intake with extreme discipline and have taken on a very distorted body image. In my research, people who suffer from anorexia are perfectionists, in which, “Anorexia isn't really about food. It's an unhealthy way to try to cope with emotional problems. When you have anorexia, you often equate thinness with self-worth” (http://www.mayoclinic.org/diseases-conditions/anorexia/basics/definition/con-20033002). Some of the physical symptoms include: “Extreme weight loss, thin appearance, abnormal blood counts, fatigue, insomnia, dizziness or fainting, bluish discoloration of the fingers, hair that thin, breaks or fall out, soft, downy hair covering the body, absence of menstruation, constipation, dry or yellowish skin, intolerance of cold, irregular heart rhythms, low blood pressure, dehydration, osteoporosis, swelling of arms and legs” (http://www.mayoclinic.org/diseases-conditions/anorexia/basics/symptoms/con-). One becomes socially withdrawn in order to keep their obsessions and restrictions in line and they many tend to over exercise, suffer from depression, and lie to make others think everything is seemingly normal.

Bulimia is characterized by the binge and purge cycle, in which one makes themselves vomit. Some of the warning signs of this disease are, “Evidence of binge eating, including disappearance of large amounts of food in short periods of time or finding wrappers and containers indicating the consumption of large amounts of food. Evidence of purging behaviors, including frequent trips to the bathroom after meals, signs and/or smells of vomiting, presence of wrappers or packages of laxatives or diuretics” (https://www.nationaleatingdisorders.org/bulimia-nervosa ). Body image is again at the heart of this eating disorder and one’s life becomes consumed by their constant planning which involves whatever gets put in their mouth must quickly resurface before any caloric damage is done. Side effects include “Electrolyte imbalances that can lead to irregular heartbeats and possibly heart failure and death.  Electrolyte imbalance is caused by dehydration and loss of potassium and sodium from the body as a result of purging behaviors. Inflammation and possible rupture of the esophagus from frequent vomiting. Tooth decay and staining from stomach acids released during frequent vomiting” ((https://www.nationaleatingdisorders.org/bulimia-nervosa ).

Binge eating is a different from the other two disorders in that one has lost control of how much they eat. There is no restriction, rather, “You feel like you can't stop, even if you're already uncomfortably full. You may eat a lot, quickly, even if you're not hungry. You feel ashamed about it” (http://www.webmd.com/mental-health/eating-disorders/binge-eating-disorder/binge-eating-disorder-medref). Most people who binge have trouble controlling their emotions and turn to food for comfort. This disease is common among obese people and of course leads to obesity. Some of the side effects include, “You can get other health problems related to gaining weight or unhealthy eating, too, such as type 2 diabetes, high blood pressure, or heart disease. You also may have trouble sleeping, muscle and joint pain, and digestive problems. Women may have irregular or infrequent menstrual periods” (http://www.webmd.com/mental-health/eating-disorders/binge-eating-disorder/binge-eating-disorder-medref?page=2). Food becomes an obsession and an addiction. It’s an expensive habit.

Research debates the causes of eating disorders and whether genetics do play a role. All three are deeply impacted by one’s emotional well-being, especially their sense of body image and self-worth. The most interesting statistics I found were that, “Almost 50% of people with eating disorders meet the criteria for depression. Only 1 in 10 men and women with eating disorders receive treatment. Only 35% of people that receive treatment for eating disorders get treatment at a specialized facility for eating disorders. Up to 30 million people of all ages and genders suffer from an eating disorder (anorexia, bulimia and binge eating disorder) in the U.S. Eating disorders have the highest mortality rate of any mental illness” (http://www.anad.org/get-information/about-eating-disorders/eating-disorders-statistics/). The pressure to be thin, look a certain way, wear a size small, and to look like the air-brushed models on magazines is overwhelming. Being in the fitness industry, I feel this pressure too and that is why I have to constantly remind myself that I have a adopted a lifestyle, one in which I’m not deprived, don’t spend thousands of dollars on cosmetic surgery, and find enjoyment in being active. Seeking treatment is important if eating has spiraled out of control and someone is showing any signs of the above mentioned disorders.

Food is supposed to be our fuel, but it has become so much more socially, emotionally, and psychologically. Our definition of hunger is different for each of us. We must remember to find strength in our healthy eating choices and balance in our nutritional lives. This is a journey and way of life. Look in mirror, like what you see, and always know there is room for improvement…. one rep a time, the right way, the healthy way, and the smart way.

BLOG 23 COMMON INJURIES

BLOG 23 COMMON INJURIES

Our bodies speak to us and let us know when something just doesn’t feel right. Injuries happen and there a few in my line of duty that seem to be quite common. Sometimes the past can haunt us, one false move, or ongoing repetitive motions can cause pain. On our fitness journeys we need to keep making progress so we don’t want to let these interruptions hold us back. Taking care of the issue at the initial onset and continuing to be proactive about any causes of concern is very important for our longevity and to operate at our peak performance level.  As we age, we need to be mindful of our bodies even more. Among my clients, the three most common injuries written down on their medical questionnaires are shin splints, knee related issues like meniscus tears, and joint pain.

Shin splints occur on the shin bone which is your tibia, located on the front part of the lower leg. The area has become stressed. For those clients who are new to exercise and are suddenly changing their sedentary ways, the initial body adjustment phase may include shin splints. Sometimes swelling in the front of the leg can occur too.  According to the Mayo Clinic, “Medically known as medial tibial stress syndrome, shin splints often occur in athletes who have recently intensified or changed their training routines. The muscles, tendons and bone tissue become overworked by the increased activity” (http://www.mayoclinic.org/diseases-conditions/shin-splints/basics/definition/con-20023428). The best way to help with recovery is to rest, ice, and make sure that you have the proper shoes for exercise. One tip I always use is to take a cup of ice and fill it up with water and stick it in the freezer. Then use the top portion of the cup which will have a flat surface from the frozen water, and message it on your shins to help alleviate the tension and pain.

A meniscus tear is done to the cartilage of the knee. This cartilage stabilizes and helps to cushion the knee. Our knees undergo a lot of wear so the meniscus is important, but one tiny twist in the wrong direction can cause a tear. I have done it myself, and undergone surgery for this. Meniscus tears are very common in contact sports and sports with jumping and reoccurring movements. Furthermore, “They can happen when a person changes direction suddenly while running, and often occur at the same time as other knee injuries, like an anterior cruciate ligament (ACL) injury. Meniscus tears are a special risk for older athletes since the meniscus weakens with age. More than 40% of people 65 or older have them” (http://www.webmd.com/fitness-exercise/meniscustear). Some of the signs that a tear has occurred include, “Pain in the knee, swelling, a popping sensation during the injury, difficulty bending and straightening the leg, a tendency for you knee to get ‘stuck’ or lock up” (http://www.webmd.com/fitness-exercise/meniscustear). Seeing a doctor is crucial and an X-ray or MRI may need to be done. Surgery does not always have to take place, depending upon the nature and placement of the tear: “The outer portion of the meniscus, often referred to as the “red zone,” has a good blood supply and can sometimes heal on its own if the tear is small. In contrast, the inner two thirds of the meniscus, known as the “white zone,” does not have a good blood supply. Tears in this region will not heal on their own as this area lacks blood vessels to bring in healing nutrients” (http://www.webmd.com/fitness-exercise/meniscustear). Rest, ice, and elevation are important. This injury in particular is one to be proactive about.

Joints are at the center of many of our aches and pains. Knees, kips, shoulders, and ankles are what I hear about the most. Old injuries, broken bones from the past, lifestyle habits like constant typing on the computer affecting the fingers, or just lack of use in the surrounding muscles, can all lead to joint issues. Specific movements can aggravate or heighten this pain, thus requiring alternatives or modifications to the exercise. I like clients to use a pain level scale (similar to the rate of perceived exertion) for particular motions, evaluating whether the movement hurts not at all (1), mildly (5), or intensely (10). Everyone is different when it comes to this area: “Joint pain can range from mildly irritating to debilitating. It may go away after a few weeks (acute), or last for several weeks or months (chronic). Even short-term pain and swelling in the joints can affect your quality of life” (http://www.webmd.com/pain-management/guide/joint-pain). Physical therapy can be an affective remedy. I recommend Turmeric to my clients, which helps with inflammation of the joints, and it has personally helped with my knee injury and joint pain caused from it.

Injuries are not fun for anyone, and we want to keep on the right path on our fitness journeys. Don’t let an injury stop you from continuing to exercise or eat right. Like I preach, there are always modifications. You broke your toe, guess what?? Upper body is now our friend. Know that you are not alone with injuries and that progress can still be made. Don’t be discouraged and prove to yourself nothing will stand in your way. A goal is set to be accomplished, will be accomplished, and can be accomplished when the mind and body believe, “Where there is a will, there is a way”. NO excuses right??

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