Tuesday, January 31, 2017
Monday, January 30, 2017
Sunday, January 29, 2017
BLOG 97 BLOATING
BLOG 97 BLOATING
Oh that uncomfortable feeling in your stomach…. bloating is
no fun for anyone. It’s almost as if the belly is swollen. And then the gas
that comes with it. Well, bloating happens to us all so let’s learn about this
issue and maybe ease our discomfort if we can. You might even pass for pregnant
sometimes haha.
So what exactly is bloating?? By definition, bloat means,
“Abdominal distention from swallowed air or intestinal gas from fermentation” (http://medical-dictionary.thefreedictionary.com).
I just don’t feel myself when I’m bloated and it doesn’t take away my appetite
which leads to more food in that gassy belly. Just being honest with you all
haha. For myself, I know what causes this feeling for me (eating too fast), so
let me share with you the most common reasons and I’m sure you can relate too (http://www.webmd.com/digestive-disorders/diarrhea-10/bloated-bloating):
1.
Overeating is probably the most common cause of
bloating. Smaller portions should ease the pain.
2.
Eating rich and fatty food can make you feel
uncomfortably stuffed. Fat takes longer to digest than protein or
carbohydrates, so it keeps the stomach full longer. Avoid bloating by limiting
your fats in your everyday diet.
3.
Eating too fast add to the risk of bloating
after a meal. The remedy is simple – eat more slowly. Satiety signals can take
up to 20 minutes to reach the brain and dampen appetite. Many weight loss
experts believe that eating slowly helps prevent overeating.
Gas can also be a culprit for bloating. Gas builds up when
air is swallowed or there bacteria in your gut is building up to push food
through your intestines. Carbonated drinks and chewing gum are common ways one
might swallow more air unintentionally. Certain types of food can also cause
the gassy, bloated feeling. Here are some familiar types (http://www.webmd.com/digestive-disorders/diarrhea-10/bloated-bloating):
1.
Beans and lentils contain indigestible sugars
called oligosaccharides. These sugars must be broken down by bacteria in the
intestines.
2.
Fruits and vegetables with such as Brussel sprouts,
cabbage, cauliflower, carrots, prunes, apricots.
3.
Sweeteners can also cause gas and bloating
(Sorbital and Fructose).
4.
Dairy products can be a source of intestinal
distress and bloating if you have trouble digesting lactose, or milk sugar.
5.
Whole grains due to their fiber content.
We don’t normally even talk about this subject because we
don’t want anyone to know that a good fart would alleviate some serious stomach
cramping right then. In fact, “Figures show that 70% of people suffer regularly
from belly woes, with Irritable Bowel Syndrome (IBS), acid reflux and plain old
constipation three of the most common causes” (http://www.mirror.co.uk/lifestlye/health/boated-stomach-5-common-causes-1196763).
We tend to learn the hard way what can cause bloating. Seems
like if we eat super healthy with vegetables or if we eat super bad with fats,
we can fall victim to bloating either way haha. But the point is that our
digestive health is important on our fitness journeys. We don’t want any
excuses to miss a workout or not fuel our bodies properly. So we just have to
listen to our bodies and know our sensitivity. After all, no one wants to be
that person at the studio who farts haha.
Saturday, January 28, 2017
Friday, January 27, 2017
Thursday, January 26, 2017
Wednesday, January 25, 2017
Tuesday, January 24, 2017
Monday, January 23, 2017
Sunday, January 22, 2017
BLOG 96 THE WORLDS STRONGEST MAN
BLOG 96 THE WORLDS STRONGEST MAN
It’s a sport of grunting, strain, and sheer willpower to
perform insane feats of strength. Incredibly strong men compete in series of
events in the hopes of receiving the title of The World’s Strongest Man. Dating
back to the 1970s, this worldwide event has grown in popularity as fans around
the globe watch these Strongmen push themselves to their physical and mental
limits. So let’s take a look at what exactly WTM is all about.
There are 16 different events that take place. These include
the Arm Over Pull, Atlas Stones, Block/Keg Toss, Carry and Drag, Farmers Walk,
Fingal’s Fingers, Fridge Carry, Giant Dumbbell Press, Giant Log Lift, Husaffel
Stone, Loading Race, Overhead Log Lift, Pillars of Hercules, Power Stairs,
Squat Lift, and Vehicle Pull. Most of the event names speak for themselves.
Others like the Husaffel Stone involve carrying a rock weight 182kgs across
your chest over a certain distance while being timed. I have always seen these
events on TV and listened to the thick accents of men from all over the world performing
somewhat barbaric tasks.
Netflix has a documentary that I recently watched called
“Eddie Strongman”. Eddie Hall is currently in the top 5 of the WSM. He holds
the current world record for deadlift at 1020 pounds (http://www.theworldsstrongestman). Eddie’s
sarcasm and drive to win combine to make one heck of a competitor. His entire
life revolves around the sport and he said he was put here on earth to be the
Worlds’ Strongest Man. Christmas Day 2016 was their last competition. He works
on hauling trucks as his day time job and then drags them in competitions. Due
to his large size he suffers from sleep apnea and has plenty of scars and
ailments from years of putting so much strain on himself. He believes he is
unbeatable when it comes to static power. He can lift up anything from a
standing position. Eddie might now have the genetic makeup of some of his
toughest competitors but he has the belief that he can win and that’s pretty
tough to beat. Little known fact about him is that in his younger years he
holds some of Britain’s swimming records.
Brian Shaw is currently the World’s Strongest Man. I got to
meet him at a fitness expo a few weeks ago. He beat out Iceland’s, Bjornsson, who is
famous for his role as Mountain on Game
of Thrones. And I was shocked to read that Shaw is 6’8” and weighs 430
pounds. It’s pretty neat that he is from the US, so we currently can claim that
title.
I love to lift some weights, but man on man, these guys are
something else. Most of us are deciding if we might jump from 12 to 15 pounds
for example, and that’s about as much as one of these guy’s hands weigh haha. After
learning more about the sport, these men truly do it for the love and thrill of
the competition. Other than sponsorships, this isn’t a way to make a living. So
let’s keep working on getting stronger together, both mentally and physically. I
think as I prepare for my next competition and need to keep lifting heavier, I
will picture myself as The World’s Strongest Woman. Now go lifting
something!!!!
Saturday, January 21, 2017
Friday, January 20, 2017
Thursday, January 19, 2017
Wednesday, January 18, 2017
Tuesday, January 17, 2017
Monday, January 16, 2017
Sunday, January 15, 2017
BLOG 95 OVEREATERS ANONYMOUS
BLOG 95 OVEREATERS ANONYMOUS
Food is a battle many face on their fitness journeys, mainly
because we have to eat to live. Unlike other aspects of our lives that we can
work to eliminate that could be causing us problems, food is not a factor we
can just get rid of. Overeaters Anonymous is a program aimed to help with anumber of eating problems including overeating, undereating, anorexia, binge
eating, over exercising and bulimia. Let’s explore what OA has to offer and how
it can help with the battle of food.
When I scoped out the general website, there were 15
questions one could look at to see if OA might fit a description of what a
person is looking for. These questions focused on eating behaviors. From there
I was drawn to the Overeaters Anonymous Preamble: “Overeaters Anonymous is a
Fellowship of individuals who, through shared experience, strength, and hope,
are recovering from compulsive overeating. We welcome everyone who wants to
stop eating compulsively. There are no dues or fees for members; we are
self-supporting through our own contributions, neither soliciting nor accepting
outside donations. OA is not affiliated with any public or private
organization, political movement, ideology, or religious doctrine; we take no
position on outside issues. Our primary purpose is to abstain from compulsive
eating and compulsive food behaviors and to carry the message of recovery
through the Twelve Steps of OA to those who still suffer” (https://oa.org/newcomers/how-do-i-start/program-basics/twelve-steps/).
The program follows the 12 Twelve Steps. Sharing stories and
empowering one another with tips, tools, and resources creates an anonymous,
help seeking, environment. It’s human nature to not want to feel alone during
struggling times. It can be reassuring to not feel like an alien about issues
with food because those who have not experienced a similar situation may not be
able to grasp your state of mind. Success comes in all forms: (https://oa.org/newcomers/for-the-professional/)
I do refer clients to OA for the support network. It is an additional
resource on their fitness journey. As we know, honesty is uncomfortable but
only when we are being true to ourselves can we start the process of becoming
the best versions of ourselves. Collaborating with others and discovering their
tools of success for themselves can be empowering to keep trying. This is a
journey and seeking help is important, but not always easy to admit that it’s
needed. OA can be that anonymous environment you might need to face food
issues.
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