Monday, December 31, 2018
Sunday, December 30, 2018
Saturday, December 29, 2018
Friday, December 28, 2018
BLOG 196 STARBUCKS
BLOG 196 STARBUCKS
We see them on every
corner and this brand is the face of coffee. But where and when did Starbucks come
into our lives?? What is such a readily, visible part of our day, and a
frequently visited stop, has dominated our communities faster than we could
have imagined. With so many beverages to now choose from, especially during the
holidays, this popular coffee company is hard to resist. The first Starbucks
opened in 1971 just along Pike Place Market in Seattle. Three men, Gordon
Bowker, Zev Siegel, and Jerry Baldwin, signed a partnership and opened their
first shop. This original store transferred locations to another spot still in
Pike Place, and this shop is still in operation today. In 1982, about 10 years
later, Howard Schultz became the company’s marketing director. It was he who
had the idea of opening multiple chains. The three partners rejected this idea.
So Schultz opened his own location and then later purchased Starbucks in 1987.
Within 10 years, by 1992, the company had close to 165 locations. The company
first expanded to the east coast to cities like Chicago and Vancouver. Then in
1996, the company went overseas and opened its first location in Tokyo, Japan. In
1998, the company moved on to the United Kingdom and continued to expand to London,
the Czech Republic, and Argentina. During this same time, Starbucks took over all
of the Seattle Coffee Co. The sky was the limit.
In 2017, the company
was worth about $23 billion. Today, the company has about 28,000 locations. There
are about 291K employees working for this brand. Employees are offered benefits
and the company offers to help pay for higher education. They offer 100%
tuition coverage at Arizona State University. There is paid time off and an
opportunity to have discounted company stock.
Starbucks claims to
have close to 87,000 types of drinks. There are also many types of baked goods
and pre-packaged options. Almost any combination can be made for a drink to
satisfy a customer’s needs. The calories, fat, and sugar are a matter of
personal choice when it comes to which menu items to select. Temptation lures
when the green lady on the sign is staring on the corner at you. The logo comes
from a ship from the classic Moby Dick
by Herman Melville. Decisions, decisions, or don’t go at all. It all depends on
what you put in your cup of Joe.
Thursday, December 27, 2018
Wednesday, December 26, 2018
Monday, December 24, 2018
Sunday, December 23, 2018
Saturday, December 22, 2018
Friday, December 21, 2018
Thursday, December 20, 2018
BLOG 195 TIME
BLOG 195 TIME
There are 24 hours, 1440 minutes, and 86400 seconds in one
day. That is the same for every single human being. Feelings of being too busy,
pressed for time, and in a rush, are felt my so many of us, more than we would
like them to. Two people with the exact same work schedule might handle their
time very differently. As a trainer, the excuse of time is far too overused.
Here are 10 reasons why time can be either on your team or against you.
1.
Your wake up and bed time. The morning doesn’t
have to be so rushed if you woke up a little earlier. Feelings of exhaustion
can fade when you get to bed at a decent time. Hitting snooze only makes the
adrenaline rush and stress of getting ready quickly pile up.
2.
Lack of organization leads to chaos. Can’t find
you shirt, can’t find your keys, can’t find your phone…. all that search time
is time waisted.
3.
Budgeting your time. Prioritize what must be
done followed by what can be further down on the list. Schedule wiggle room for
traffic and red lights. Plan for what will take more time than others.
4.
Trying to multi task can lead to chaos. The
brain just isn’t ready for that. Plus, you feel overwhelmed and distracted by
so many different agendas.
5.
You want everything to happen fast. Well guess
what, the line at Starbucks doesn’t allow cuts so you just have to wait like
everyone else. Fast means rushed and rushed means stress and frustration.
6.
Procrastination. Cramming too much into too
little time is extremely stressful. Then time is the opponent you are trying to
beat.
7.
You don’t value your time. Being productive when
no one else is watching is important too. Get ahead. Don’t let other people
dictate you being late or you not meeting your priorities. Your time is
valuable.
8.
You have a now or never attitude. Sometimes the
printer just doesn’t work. Sometimes the internet is slow. Don’t get angry,
move on to the next task.
9.
You opt for convenient. Well fast food will quickly
lead to more trips to the doctor. Take time to cook, meal prep, and nourish
your body.
10.
Next time. Not today. But tomorrow keeps passing
by. Time doesn’t stand still. Pretty soon it’s over and you don’t get it back.
Don’t wait. Action defines time.
Can you relate?? This year make every second, minute, and
hour of your day COUNT!!!!
Wednesday, December 19, 2018
Tuesday, December 18, 2018
Monday, December 17, 2018
Thursday, December 13, 2018
Wednesday, December 12, 2018
BLOG 194 INCONSISTENCY
BLOG 194 INCONSISTENCY
Inconsistency is the difference between attitude and action.
Its meaning is associated with instability, self-contradiction, irregular, and
unpredictable. Consistency is the desired behavior. An inconsistent person is a
sometimes person. For example, sometimes this person offers quality service and
effort at their job, while sometimes they call out absent and show up to work
late. Being inconsistent is not being reliable or dependable. A bar tender
might serve the same drink to you and your friend that placed an order, but the
two drinks taste very different. The lines are blurred when it comes to
expectation. Therefore, when it comes to one’s fitness journey, inconsistency marks
many people’s association with working out and eating healthy. Can you relate??
It is a common trend to be consistent for a duration, but
then to become inconsistent once a few mishaps occur. There becomes a start and
stop pattern of behavior. As a trainer, my hope is that more often then not,
you make your workouts, eat right, and keep this lifestyle as regular as
possible. But then the human element comes into play…. holidays, travel,
parties, relationships, parenting, and emotion. Somehow priorities shift, food
becomes comforting, and the fitness journey takes a back seat with the
intention of the only being temporary. But how long is temporary?? These bouts
of temporary accumulate. The roller coaster continues, and I’m left wondering
when the road will be straight and smooth again.
It’s interesting that taking care of one’s health can become
inconsistent. Other aspects of life do not allow this such as parenting, your
performance at work, or being a good partner/spouse. When we are inconsistent
in these areas, we assume that we are affecting other people so we can’t slack.
The truth is that poor health does affect other people around us too. Not being
able to hold your grandchild, not being able to stand for long periods of time,
feeling sluggish…. all of that does go noticed. Sometimes only when the cost of
poor health hits does reality set in.
How would you label your fitness journey?? Would you
consider yourself consistent?? This is an important chat to have with yourself
especially with the onset of new year. Have you ever graded yourself?? What
letter grade would you earn. Inconsistency doesn’t equate to results. Be
consistent in your efforts and your body will thank you. When your body thanks
you, your mood, energy, relationships, heart, and mind, will thank you too. So
be a regular at the studio and Steve Nash and I will help you reach your goals.
Tuesday, December 11, 2018
Monday, December 10, 2018
Sunday, December 9, 2018
Saturday, December 8, 2018
Friday, December 7, 2018
Thursday, December 6, 2018
BLOG 193 BARS
BLOG 193 BARS
The food world was struck by convenience when shelves became
stocked with bars of all types. They’re an easy snack, treat, or addition to
the day. The options include granola, candy, and protein. Some are more
nutritionally packed than others. Cheap, easy, and for on-the go, bars seem to
be the answer to the day’s food choice selection.
Granola
Granola is considered a breakfast food and contains a
mixture of oats, nuts, and different sweeteners like honey or sugar. Some
variations contain dried fruit. The typical bar ranges from 100 to 200
calories, 20 or more grams of carbohydrates, 8 or more grams of sugar, and are
usually low in protein. Most are moderate in fat and do contain some amounts of
vitamins and minerals. Although they are not entirely considered empty
calories, they typically don’t contain much that is beneficial to the body.
Children love them and adults find them in the vending machine. Be weary of
added sugar and carbohydrate content.
Candy Bars
They’re everywhere, especially when you check out at the
store. The U.S. market contains over 80 different brands. From Hershey’s to
Kit-Kat to dark or white chocolate, there’s an option for every taste bud.
Loaded with calories, fat, carbs, and sugar, candy bars are a sometimes treat.
Most have the intention of eating half and saving the rest for later, but that
is a true test of will-power. Holidays and Halloween are the candy market’s
golden time. Rotten teeth and a little extra on the waistline are the side
effects. Children are rewarded with candy and can’t wait for a taste. It’s the
addiction of sugar that the candy bar market has reeled us in on.
Protein Bars
Now even sold at gas stations. There are incredible brands
packed with nutritional quality and there are others that equate to just the
same as eating a candy bar. Protein bars usually have 20 or more grams of
protein, and vary in sugar, carbohydrate, and fiber content. Selection depends
upon purpose of consumption. The best source of protein comes from whole foods.
Always look for sugar, fat, and carbohydrate content to ensure you aren’t just
having a candy bar with protein. Some are even used as meal replacements.
We live in a grab-and-go eating while I’m driving or in
between meetings type of world. A bar gets the job done under these
circumstances. There are a lot better whole food choices to be made. When a
granola, candy, or protein bar becomes the answer to the groweling stomach’s
troubles, be sure to make the best choices. Your waistline and heart will thank
you. After all, the perfect bar would just be too good to be true, so always
read the fine lines and know what you are putting into your body.
Wednesday, December 5, 2018
Tuesday, December 4, 2018
Monday, December 3, 2018
Sunday, December 2, 2018
Saturday, December 1, 2018
Friday, November 30, 2018
BLOG 192 EFFORT
BLOG 192 EFFORT
The skills and wisdom we achieve in life is the result
of continued efforts. Most times we are graded or only praised for results, not
the efforts it took to reach the goal or accomplish the task. Winston Churchill said, “Continuous effort not strength
or intelligence - is the key to unlocking our potential”. Effort is the act of
trying, your level of intensity or work, your focus, and continuous drive to
succeed. We are expected to give effort in the roles we play in life including
work, sports, relationships, and for our health. Sometimes the attempt is what
makes the reward more deserving and feelings of a job accomplished. It is the affirmation
that when the result is determined, you did give your best. Hard work is a mind
set that requires effort.
Believing in your efforts is
motivational. People attribute their successes to natural ability, luck, other
people, and EFFORT. Of these four causes, effort is the one that makes the
experience purposeful. A handout or gift doesn’t equate to action. The refusal
to give up puts you in the driver’s seat to wake up, take action, and apply
effort. Your attitude shifts when you know you have to work for what you want. You
cherish a possession much more if your efforts earned you the money to pay for
it versus having it handed to you. You put effort into your school work when
you know your grades influence financial aid or earning your degree versus
having someone pay for all your school and you automatically graduate
regardless. Effort connects action to reward.
Effort creates a mindset of not settling
for less. What you put in, you get out. Don’t expect more when you give less.
Equate your effort to your expectations. Effort builds character and makes you
stronger whether the task requires mental or physical work. Sometimes the
result doesn’t always match what you had desired. Sometimes your effort can
feel under-appreciated or devalued when you don’t get what you had hoped for.
Regardless of the outcome, there’s a mental fulfillment to knowing you truly
tried. Those close to you see and it and know. Reassure yourself that your
efforts will pay off in some form. Maybe the grade wasn’t that great on the
test, but you still have the final and the effort you gave to study for this
test will cut down on the studying for the final to help you focus more on what
you need to better understand. Effort is a can do attuite and must for success.
It is the key to success and when you keep turning that key, doors continue to
open.
Thursday, November 29, 2018
Wednesday, November 28, 2018
Tuesday, November 27, 2018
Monday, November 26, 2018
Sunday, November 25, 2018
Saturday, November 24, 2018
Friday, November 23, 2018
BLOG 191 CELLULITE
BLOG 191 CELLULITE
Cellulite: These dimples aren’t from smiling
Cellulite is the subcutaneous (under the skin) fat that can
be seen on the lower portion of the body. This dimply skin is typically seen
around the buttocks, abdomen, and thighs. It is a type of connective tissue
that like to manifest. The fat has pushed through the connective tissue and
wants to be seen. Statistics vary, but most report somewhere near 90% of women
having this appear on their skin. The time after the years of puberty brings on
the cellulite, but there are number of causes regardless of age and body type.
Causes
These lumps are more embarrassing as opposed to being
considered a medical condition. As fat accumulates, the connective tissue
between muscles that has fat starts to push up against the skin. The tough
cords try to fight this which leads to the dimples and uneven skin. Cellulite
likes to make it presence known as we age because our skin starts to lose its
elasticity.
Treatment
There are pros and cons to all approaches. Some are more
cost efficient than others. It seems like those creams, massages, and different
products on the market don’t live up to their gimmicks. Retinol cream is a
popular item. They might slightly improve the appearance, but they don’t make
it go away the way we desperately hope for. Being more active and weight loss
can help. Genetics are genetics when it comes to these dimples, so even lean
people can have cellulite.
Laser work seems to be the most effective treatment type at
this time. Some laser procedures include radiofrequency, tissue massage, and
others use infrared light. Results are temporary. Liposuction is also an option
in which the doctor will make an incision and use a tube to suck out the fat.
This doesn’t completely remove the cellulite but improves appearance. New
lasers can be used in combination with liposuction which has the potential to
destroy the fat cells and help tighten the skin. Cryolipolysis actually freezes
the fat cells. This takes multiple, ongoing treatments. Ultrasound can also
improve appearance.
There are also alternative approaches. Some believe that
repetitive massaging will increase blood flow and help remove the cellulite
toxins. Mesotherapy involves injecting different herbal remedies to the area. Topical
creams are also common.
We would prefer a life without cellulite, but that is not
always the way the cards are dealt. We can take steps to improve the appearance
of the dimples. Those lumps are fighters so being consistent and persistent is
important. There are many options on the market, some working better than
others. Luckily, clothes can cover the skin. Be confident and know that what is
on the surface of the skin doesn’t define the inner self you are truly known
for by others.
Thursday, November 22, 2018
Wednesday, November 21, 2018
Tuesday, November 20, 2018
Monday, November 19, 2018
Friday, November 16, 2018
BLOG 190 TORTILLA CHIPS
BLOG 190 TORTILLA CHIPS
This snack food made from corn tortillas is a favorite
crunch for many to consume. These wedges are pretty basic…. corn, vegetable
oil, salt, and water, fried or baked. Yellow corn is the popular staple, but
they can also be made from white, blue, or red corn. Originally considered only
a Hispanic style food, this chip is a main attraction for any party, dip, or
occasion. Today, tortilla chips sell at a much higher rate than regular potato
chips. In fact, tortillas now out sell hamburger and hot dog buns. Mexican food
has practically become as American as apple pie.
In the 1900s, tortilla chips were being sold to Mexican restaurants
in southern California. What was once just left-over tortilla dough, became a
whole line of distribution. Frito-Lay saw dollar signs written all over this and
created the “Dorito”. In Spanish, “dorito” means “little golden things”. The
Dorito was the original tortilla chip (hidden under that orange cheese color),
to hit shelves in the United States. Then the concept of salsa and guacamole were
introduced. Low and behold when the nacho was “invented”, this plate of
tortilla chips and cheese, took these wedges to the next level. So think about
this…. Frito-Lay owns Fritos, Ruffles, and Lays, and basically the tortilla
chip.
The actual history of who invented these chips is debatable.
Some say it was Rebecca Webb Carranza, others say it was the Martinez family of
the Tamalina Milling Company.
The problem is self-control when it comes to these taste-bud
pleasers. Most can say they have eaten so many in one serving they pile up in
their teeth or their mouth starts to sting from the salt. A single serving size
of these is supposed to be 9 chips. Yes, 9. That is about 150 calories and 20
carbohydrate and about 110 grams of sodium. Tortilla chips pretty much define
what empty calories are. There isn’t exactly a nutritional benefit to their
consumption. Then we dip each chip in sodium filled salsa and pile on the
guacamole (understanding that ¼ of an avocado is one serving), the fat and
calories continue.
Football season fans just wouldn’t know what to do without a
chip and beverage in hand. Mindless eating and social eating for sure. And
well, you can never go wrong with tortilla chips. Have you ever had a bad tortilla
chip?? Maybe stale, but most of us polish off the bag before that ever happens.
Turning down tortilla chips might a sin but try to reach for the veggie platter
instead. Your fitness journey will thank you. If you have the will power to
just stick to 9 chips, well all the more power to you.
Thursday, November 15, 2018
Wednesday, November 14, 2018
Tuesday, November 13, 2018
Monday, November 12, 2018
Saturday, November 10, 2018
Friday, November 9, 2018
BLOG 189 POTATOES
BLOG 189 POTATOES
White, red, and sweet…. they make up the potato family. These
starchy vegetables are staple of our diet, but each differ in taste, size, and
nutrients. The potato is economical, can be prepared and used for so many
different varieties of food, and can either practically be a meal or compliment
a meal. Mashed, sautéed, hashed, as a French fry, in a soup, in a burrito, you
name it.
Here’s the line-up and it is important to note that all
potatoes are fat free:
1.
White potato: 155 calories, 3 grams of protein, 3
grams of fiber, and 36 grams of carbohydrates
2.
Red potato: 150 calories, 4 grams of protein, 3
grams of fiber, and 34 grams of carbohydrates
3.
Sweet potato: 105 calories, 2 grams of protein,
4 grams of fiber, and 24 carbohydrates
All 3 are great source of vitamin C. We can get up to 1/3 of
the daily total intake that we need from potatoes. However, sweet potatoes are
the clear winner when it comes to vitamin A. Sweet potatoes can give us up to 4
times the amount of vitamin A that we need. A white potato has zero grams of
vitamin A. We need “A” for our immunity, growth and development, and our
vision. Sweet potatoes are also the winner when it comes to containing antioxidants.
Sweet potatoes also are the fiber winner. Even though they may only contain 1
gram more, when most Americans don’t get adequate amounts of fiber in their
diets, a little goes a long way. Sweet potatoes also have the lowest amount of
carbohydrates. This affects their position on the glycemic index (GI). The
higher the GI score, the more likely the food is to raise blood sugar levels.
This is not conducive to diabetics. White potatoes rank in at 78 while sweet
are at 63. However, white and red make
up for lack of “A” by containing more iron, potassium, and magnesium than sweet
potatoes.
Collectively, potatoes are low in calories, have no fat or
cholesterol, have fiber and vitamin C. no nutrition label will break down the
carbohydrate make-up for you of potatoes. Potatoes are slow to digest in our
system. We like them because they are filling due to their complex carbohydrate
composition. The difference is that sweet potatoes won’t spike your blood sugar
like a white or red potato will. Sweet potatoes digest slower in our system and
their nutrients enter our blood stream at much slower rate so we feel more
satiated.
We tend to over do it when it comes to potato consumption.
It’s difficult to stop at ½ cup of mashed potatoes or to have a baked potato
merely the size of your computer mouse. Especially when it comes to French
fries, just having a few is a mind game. The winner is the sweet potato when
compared to its family members. Just be sure not to load up on butter, cheese,
sour cream and the works no matter which type you choose. Taste your food for
what it is versus what the condiments can cover up. When it comes to potatoes,
it appears the sweeter the better.
Thursday, November 8, 2018
Wednesday, November 7, 2018
Tuesday, November 6, 2018
Monday, November 5, 2018
Saturday, November 3, 2018
BLOG 188 MENINGITIS
BLOG 188 MENINGITIS
Anyone can contract meningitis but is most common in ages
16-25, in those over age 55, and in newborns. This is a rare infection of the
membranes called meninges. The membranes that protect the brain and spinal cord
become inflamed. The fluid surrounding these areas has become infected. This
disease comes in three forms, and usually spreads rampant in areas where people
are in close contact with each other. For instance, college campuses with dorms
have been known to contain the disease. Outbreaks are common in military
barracks and in parts of Africa. There are vaccines to help protect us from
this infection.
Possible signs include headache, fever, or having a stiff
neck. The symptoms are very similar to the flu. Seizures, sensitivity to light,
difficulty walking, and decreased appetite and thirst, are also possible
indications. Newborns can also be infected and might constantly cry, have a
lasting fever, and not feed well.
The most common type is viral meningitis. It is typically
not the most serious type (but not always). Diarrhea is known to cause this. Bacteria
meningitis is very serious and can cause brain damage when not treated
immediately. The bacteria gets into the bloodstream through the ears, sinuses,
or throat. Once infected, the bacteria travels in the bloodstream to the brain.
It is the type that can be easily spread even through a cough or sneeze. Fungal
meningitis is the least common type. People who have a suppressed immune system
are the most susceptible.
It is important to keep up on recommended vaccinations. This
includes in both childhood and adult life. This bacteria does spread quickly. Having
a suppressed immune system puts someone at higher risk, especially for persons
with AIDS, diabetes, or alcoholism. The longer the bacteria lives, the more
severe the outcomes, especially the development of seizures. Severe cases
result in hearing loss, learning disabilities, brain damage, shock, loss of
memory, and death.
The bacteria spreads itself when in contact with coughing,
sneezing, kissing, sharing toothbrushes, food, or cigarettes. Hand washing,
proper hygiene, and covering your mouth and nose, are preventative measures.
Having the appropriate vaccinations including Hib, PCV13, PPSV23, and
meningococcal can help ward off the spreading and contraction.
Viral meningitis can typically be treated with Tylenol. Most
people can fully recover within 10 days. Bacterial and fungal meningitis can
often result in hospital care. The patient is put on an IV and heart monitor. Anti-biotics
are then injected through the veins. Steroids can also help. Hydration becomes
very important. Severe cases of bacterial and fungal meningitis can result in
death and long-term disabilities. Make sure to be aware of your environment,
get the vaccinations, and always wash your hands. We are taught to share, but
sometimes keeping our germs to ourselves isn’t selfish when our health is at
risk.
Saturday, October 27, 2018
BLOG 187 BODY FAT
BLOG 187 BODY FAT
One of the fitness progress measurements and health
standards used to indicate one’s weight range, is body fat. Fat is our energy
storage warehouse that our body pulls from to meet the demands we place upon
ourselves. Because every BODY is different, we see a range of people who either
carry too little, just the right amount, or an excessive amount. But what does
this body fat mean in relation to our bodies and on our fitness journeys??
The scientific term for body fat is “adipose tissue”. It’s
important to clarify that a person carries both fat pounds and muscle pounds
and a normal bathroom scale doesn’t differentiate between the two. I know that
for myself, my weight might be higher than one assumes because of the muscle
that I carry. This might put me in a different bracket on a chart that shows
the health ranges of body weights. But body fat needs to be accounted for. On
the reverse, a normal looking sized person may actually be unhealthy because
the majority of their weight is fat not muscle. This would then put one at risk
for medical problems. This goes to show that just because a person is “skinny”
doesn’t mean they’re healthy.
When a person tells me they want to lose weight. I know that
they want to lose fat, not muscle. Here is a good example of what this means:
“Body fat percentage is simply the percentage of fat your body contains.
If you are 150 pounds and 10% fat, it means that your body consists of 15
pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and
everything else)”
(http://www.healthchecksystems.com/bodyfat.htm).
(http://www.healthchecksystems.com/bodyfat.htm).
Here is the standard chart:
General
Body Fat Percentage Categories
|
Classification
|
Women
(% fat)
|
Men
(% fat)
|
|
Essential Fat
|
10-12%
|
2-4%
|
|
Athletes
|
14-20%
|
6-13%
|
|
Fitness
|
21-24%
|
14-17%
|
|
Acceptable
|
25-31%
|
18-25%
|
|
Obese
|
32%
plus
|
25%
plus
|
Another useful too would be:
- Fat mass: Weight x body fat percentage
- Lean mass: Weight - (weight x body fat percentage)
(https://www.bodybuilding.com/fun/your-body-fat-percentage-how-its-measured-and-why-its-useful.html).
The scale doesn’t always show your weight in terms of good
vs. bad pounds. Being realistic and understanding that losing body fat, not
muscle is important. Often times quick fixes, cleanses, and really restrictive
approaches to weight loss, yield water loss in weight, not fat. Having your
body fat measured allows you to determine your goals and be realistic about how
much and what type of weight you should lose. I hope this is informative for
those of you who are stuck on that scale number. There is much more to weight
loss than one thinks 😊
Monday, October 22, 2018
Sunday, October 21, 2018
Friday, October 19, 2018
BLOG 186 WATER TEMPERATURE
BLOG 186: WATER TEMPERATURE
Water: Used 100 different ways but when it is time to heat
up or chill out this liquid??
We use life’s most important element hundreds of times per
day in many different ways. From showering to quenching our thirst, H2O is part
of all that we do. Sometimes we use cold water, sometimes room temperature and
sometimes we use it hot.
There is no label on water that reads, “For best results….”
Temperature can be trial and error or totally based on preference. Science
tells us there are two hydrogen atoms and one oxygen atom but what happens when
you heat or cool this liquid??
Drinking water: For this,
the winner is cold water. It passes through the stomach faster which means the
intestines absorb it quicker, and hydration occurs faster. The American College
of Sports Medicine says that drinks should be between 50 and 72 degrees F for
optimal hydration. How much of this cold water should you drink?? Well, that
depends on a number of factors. Every cell of our body needs water. It gets rid
of waist, keeps our body temperature in check, and lubricates our joints. 60%
of our body weight is water. We lose water through urination, sweat, and even
breathing. About 20% of the water we need can come from our food. However, for
most adults, men should consume about 15.5 cups or 3.7 liters and women should
have 11.5 cups or 2.7 liters. Probably more than assumed.
Showering: Hot or cold this daily cleaning task exposes our
skin to different temperatures. The hotter the drops, the more natural oil from
the skin gets stripped. Dry, cracked skin has never been a good look. Leave
that for winter. Lukewarm is best which opens the pores (good for face washing
too) and washes away bacteria. You don’t have to burn off the germs with
extreme heat. Warm water for washing hair is also ideal. Hot water can damage
the hair. Shampoo works its magic best with warm water.
Toothbrushing: There’s no science behind toothbrushing water
temp, so do so at your discretion. I would say most of us just do room
temperature.
Washing the dishes: The water should be about 120 degrees F.
That is almost too hot to touch but this necessary to kill off an bacteria and
grease. The key is that hot water dries quicker so the bacteria has less time
to come back.
Washing produce: It’s actually best to use room temperature.
Some of us like that fresh feeling of washing off fruits and veggies with cold
water. However, cold water can actually perpetuate bacteria when it enters the
cracks of the skin. Warm water transpires wilting faster. So just go with room
temp.
Watering plants: Best at room temperature. Hot water causes
damage to the roots and can even kill the plant. Cold water causes dormancy, so
it won’t optimally grow.
We need to drink and use this liquid readily. If we are
going to do something, we are going to do it right, so using the best
temperatures is important. Cheers to H2O and proper hydration, cleaning,
bathing, and watering.
Thursday, October 18, 2018
Wednesday, October 17, 2018
Tuesday, October 16, 2018
Monday, October 15, 2018
Friday, October 12, 2018
BLOG 185 THE BUSINESS OF DISEASE
BLOG 185 THE BUSINESS OF DISEASE
Sickness and disease are part of our life here on
earth. Life can forever change when diagnosed. We know that as we age, our
bodies become more vulnerable as our time here on earth has allowed for body to
develop illness. But there is a whole other side to the tragedy of disease, and
that is the business, money making industry of medical care. We are victims of
this system. Let me further explain.
We are trained to set ourselves up for the aging
process. We make sure our retirement will cover health care costs. We set up
life insurance…. but isn’t this really death insurance?? We set up health
care…. but isn’t this really disease care?? For medical companies, this is all
just business…. nothing personal. Prozac alone is a billion dollar making pill.
Here are some of the latest totals I found for what people are spending: “That
means that, last year, the average family paid $9,996 for coverage alone, and,
if they met their deductible, a total of just under $18,000.Meanwhile, an
average individual spent $3,852 on coverage and, if she spent another $4,358 to
meet her deductible, a total of $8,210” (https://www.cnbc.com/2017/06/23/heres-how-much-the-average-american-spends-on-health-care.html).
Our sense of fear causes us to adhere to health advice
that is very costly. We live in a world of modified food that has made us sick.
The government backs these large companies. We are eating genetically
engineered food which has led to an increase in obesity and diabetes. This has
created an entire market for genetically engineered insulin, which has dollar
signs written all over it. Stress levels are through the roof these days for
people, putting them as risk for physical and psychological problems (again
dollar signs). With age we accumulate waste over time in our bodies. Our cells
degenerate and regenerate over and over again, and if we aren’t healthy enough,
at some point our bodies fail at this cycle. Sadly, humans think that living
healthy is boring. Smoking and the enjoyment of fat ridden foods brings
pleasure. And the disease business preys on this.
More and more drugs are being placed on the market.
Prices continue to rise both for insurance and out of pocket costs. Consider
this: “U.S. spending on
prescription medicines in 2016 increased by 5.8 percent over 2015 levels to
$450 billion based on list prices, and by 4.8 percent to $323 billion when
adjusted for discounts and rebates. The biggest drivers of prescription growth
came from large chronic therapy areas, such as hypertension and mental health” (https://www.cnbc.com/2017/05/04/us-prescription-drug-spending-as-high-as-610-billion-by-2021-report.html) .
Health is
a choice. Take care of your body and you will take care of your wallet. The
medical industry and quality doctors of course want to help us. Nurses don’t do
their amazing jobs for the money. But dollar signs are looming in the shadows
of health care. I don’t want to be a skeptic, but if every time I go to the
dentist it feels like a sales pitch, it does make you think twice. What you do
today counts for tomorrow and years ahead. We can’t erase old damage, but we
can do what we can while we can to replace good cells with the bad. That starts
with one healthy choice at a time and I’m here to help you.
Reference:
“The Business of Disease” (2017) by Sonia Barrett.
Thursday, October 11, 2018
Wednesday, October 10, 2018
Tuesday, October 9, 2018
Monday, October 8, 2018
Sunday, October 7, 2018
Saturday, October 6, 2018
Friday, October 5, 2018
BLOG 184 TOP 10 COMMON FITNESS QUESTIONS
BLOG 184 Top 10 COMMON FITNESS QUESTIONS
Our fitness journeys are unique to us all but all have one
element in common…. we are improving our health. What has led us to the
decision to start, step it up, seek help, or try a new approach is the result
of feeling stagnant, unmotivated, tired, low self-esteem, upon a doctor’s
recommendation, or just to have a new hobby. We create questions in our head
that sometimes are due to knowing the answer but needing to hear the answer
from someone else. If we acted upon the answer that we know is right, well, my
job would be null and void. The truth is that most times you have already
answered yourself. But I’m here to guide you, support you, and help you confirm
any doubts that should be squashed. So here are the most common questions I
get, but truly have to respond with every BODY is different or I have to assert
that you are not allowed to do something….
1.
If I work out 5 days a week and eat right, how
much weight will I lose by (insert date)?? How can I know that exact answer??
On December 13th will have lost 8.2 pounds (yeah it doesn’t work
that way).
2.
Can I eat this instead of that?? Probably not if
you have to ask. You are substituting a choice but in doing so are settling or compromising
to push the limits of a new plan. Oh how we love control.
3.
How much weight do most of your clients lose??
Well, that is a case by case basis. This isn’t just about weight loss.
4.
I have a bad back, knee, shoulder, can I still
do the exercises?? Absolutely I’m the queen of modifications.
5.
If I go on a trip what am I supposed to do?? You
have the tools, you know how to make better choices, and trips do happen, so
you have to learn to prepare. You are still YOU no matter where you go, so be
bold and brave to stick to your plan.
6.
Holidays are coming how can I avoid all those
foods?? Probably won’t be able to 100% but fuel your fire and exercise more
(nothing wrong with having more motivation to work harder). This won’t negate the
damage entirely but will be a factor to consider the next time you have a
second serving. Think of the exercise involved.
7.
My significant other just doesn’t get it what
can I do?? Communicate, communicate, communicate and be strong to assert your
goals.
8.
I walked a lot at the zoo or Disneyland, that
counts for exercise right?? I want you to take time out of daily activities you
already do. You are trying to justify not doing a workout to yourself and me.
9.
Why won’t the scale move but I’m losing inches??
Your body is reshaping itself but an external health factor may exist. Have
your bloodwork done to see if there is an internal issue such as hormonal
imbalance or lack of nutrient absorption.
10.
My doctor said I need to do this or that what do
you think?? I’m working on my Doctorate but I’m not there yet. They gave their
recommendation for a reason. I am not liable to go against that advise so
sometimes I have to say, “Phone a friend on this one”.
I want to help every BODY, and as much as a trainer that I
am, I’m also an ear and somewhat of a therapist to some. I love it. I wouldn’t
change what I do. But remember, you are in control. You make the choices. You
do the work. We don’t hold hands walking Greenbrier Hill, so I’m there for what
I can and the rest is up to you.
Thursday, October 4, 2018
Wednesday, October 3, 2018
Tuesday, October 2, 2018
Monday, October 1, 2018
Sunday, September 30, 2018
Saturday, September 29, 2018
Friday, September 28, 2018
Thursday, September 27, 2018
BLOG 183 RELATIONSHIPS & YOUR FITNESS JOURNEY
BLOG 183 RELATIONSHIPS & YOUR FITNESS JOURNEY
Whatever the goal(s) of your fitness journey, the adventure
is mental and emotional. To succeed, certain behaviors, priorities, and choices
do change. These new habits also affect our spouse, partner, best friend,
siblings, parents, and so on. Our attempt to change means what was done in the
past will not continue. With this change in ourselves, we find change in the
dynamics of our relationships. We want people on our “good side” as we fight
this fight. As we assert ourselves about what we eat, how we spend our time,
and with the incorporation of exercise, not everyone is as supportive or
understanding as we wish they would be. I’m sure you can relate to one or more
the following scenarios.
We want the people in our lives to be cheerleaders, not
coaches. If we wanted a trainer or coach, we would hire one. Picking apart what
we are doing wrong is not the feedback we want to hear.
We want our network to participate. If we are dining out,
let’s go somewhere friendly to healthy eating. Eat a clean dinner with me,
don’t make we cook separate every time. It wouldn’t hurt you to hit the gym
with me.
We want the person to listen, not judge. This is an
emotional challenge to us, so sometimes we need to just hash out a bad
decision. We don’t need criticism, advice, or empathy, just acknowledgment that
they are aware we are trying and mama said there would be days like this.
We want to do non-food friendly hang outs. We don’t have to
meet for lunch or a drink every time we see each other.
We don’t want to be tempted. Please don’t offer bites or
nibbles. Please don’t try to convince me it’s okay this one time.
When you see me exercise at home or the gym, I don’t need
your input. I don’t need you to laugh or question me.
We do not want them to be the food police. Support is great
but this isn’t your role. I will let you know if I need law enforcement to
catch me.
Communication is the key. We can’t expect our relationships
to know how we are feeling each moment. It’s like when someone asks you if you
are okay, you say you are fine, and then you explode at them. We can’t expect
more, less, or really anything from someone close to us unless we openly and
honestly express the message. This is not to say it will be understood, but
when you assert your goals to others, you are also boosting your confidence
that this journey is happening and you are doing it. As part of your journey,
change the way you communicate to others as well. You will benefit physically
and mentally from this.
Wednesday, September 26, 2018
Tuesday, September 25, 2018
Monday, September 24, 2018
Sunday, September 23, 2018
Saturday, September 22, 2018
BLOG 182 COBALT POISONING
BLOG 182 COBALT POISONING
Cobalt is an element in the earth’s crust. It is a byproduct of nickel or copper. It is
used for high temperature allowing magnets, ceramics, and tools. Even though it
is such a tiny element of our environment, this small amount is needed for our
health and for animal health. It is actually found in vitamin B12. A deficiency
can cause anemia. Overexposure can result in poisoning. This can happen when a
person swallows too much of it, breathes in too much of it, or it is in
constant contact with the skin causing irritation.
Recently, the metal used in hip replacements has caused a
higher case of cobalt poisoning. This implant made of cobalt acts as an
artificial hip socket. The hip is a ball-and-socket joint. Metal on metal
joints were introduced by manufactures as a solution to joint durability. A
metal ball is basically situated in a metal cup. However, complications have
occurred. Sometimes metal particles like cobalt are released when the ball
grinds against the cup while walking, running, or during activity. These
particles can then be released into the bloodstream. Inflammation and pain
would start to be felt in the hip area if this was occurring. This can be quite
serious, resulting in heart disease, kidney failure, thyroid disorders, or even
cancer. Other signs of cobalt poisoning include fatigue, vertigo, ringing in
the ears, and headaches.
Blood tests would reveal high levels of cobalt. If the
levels are dangerous, removing the hip replacement is necessary. After removal,
cobalt levels quickly drop. The longer the exposure, the worse the prognosis
might be. Some patients never fully recover, especially if their kidneys aren’t
properly functioning. Regular cobalt testing with bloodwork is highly
recommended for anyone who has had a hip replacement.
There have been a number of recalls on these metal-on-metal
hip replacements. There are also a high number of product liability lawsuits
against these manufacturers. They are usually found liable, because even if
they were unaware of the danger, they are still at fault. It is important to
act quickly if one plans to take action against one of these manufactures
because the statute of limitations is applicable against product manufacturers.
2.5 million Americans have a hip replacement. As we age, we
become more and more at risk for falls and arthritis to the hip area. Surgery
can put a person in the hospital for 3 or 4 days and then recovery can take 3
to 6 months. This is pretty serious and we don’t want future complications with
this. Take preventative measures for your hip health through regular exercise,
practicing your balance, and making sure your kinetic chain is in alignment in
the lower body. Watch those knees and toes as they all relate to the hips. The
hips don’t lie so avoid cobalt poisoning all together by sticking to that FIT
Life.
Friday, September 21, 2018
Thursday, September 20, 2018
Wednesday, September 19, 2018
Tuesday, September 18, 2018
Monday, September 17, 2018
Sunday, September 16, 2018
Saturday, September 15, 2018
Friday, September 14, 2018
Thursday, September 13, 2018
BLOG 181 APPENDIX
BLOG 181 APPENDIX
I’m not talking about the kind at the end of a book. I’m talking
about your body part the appendix, which the thin 4-inch tube at the junction
of your small and large intestine located in the lower right abdomen. Some say
it has no purpose. Others say it is the storage unit for the good bacteria of
our digestive system, coming to the rescue after a bad bout of diarrhea. For
whatever reason, the good old appendix has stayed with us through evolution.
When the appendix is
removed, well nothing happens. We only notice this body part when it has to be surgically
removed due to appendicitis. The
appendix really only gets attention when it becomes inflamed or infected and
needs to be taken out. When a person is experiencing pain to the lower right
abdomen, nausea, and vomiting, antibiotics won’t always do the trick. This leads to a surgery called an
appendectomy. Without surgery, the appendix can rupture. Luckily, minimally
invasive procedures are being used that help with quicker recovery, less time
in the hospital, and best of all… less pain. Chances are slim of this occurring
in the body. In fact, males are only at 8.6% risk and females only at 6.7% of
contracting appendicitis. Having a low functioning immune system is a probable
cause of having this and sometimes drinking contaminated water can be the
culprit.
The downside of the appendix is that is can be a store house
of tumors with cancer. This is another reason for removal. After an
appendectomy, the chances of having Parkinson’s disease later on in life does
increase.
So all in all, the appendix is sort of like that ugly vase your
great aunt Suzy gave you that is sitting on the table that serves no pretty
purpose. It is just there and probably would be better served to be removed
from the setting. In the meantime, no harm no foul. But then when it shatters
it’s time to clean it up and finally get it out of the house. The appendix is
an interesting part of our body due to its “serve no purpose” nature. Since
I’ve been working on my Doctorate, anatomy has been ever so prevalent in my
life. The appendix is an easy one to remember thank goodness. A fitness journey
must go on, with or without that appendix. I’ll never forget the time one of
our FIT family members vomited during a workout. That was her appendix…. yep
removed and back to workouts the next week.
Wednesday, September 12, 2018
Tuesday, September 11, 2018
Monday, September 10, 2018
Sunday, September 9, 2018
Saturday, September 8, 2018
Friday, September 7, 2018
BLOG 180 ICE MACHINES
BLOG 180 ICE MACHINES
As a gal who dislikes cold water, well now I have more
reason to feel this way. Scientists have said that ice coming from ice machines
have more bacteria than toilet water. Some restaurants have been labeled a
“hygiene risk” after inspection. Wishful thinking would tell us that this is
because toilets are cleaned more often than the ice machine 😊 Hate to rain on the parade with a
hail storm, there’s no such thing as being too cold for germs. What’s worse is
that the standard of ice from these machines is that the bacteria that does
exist, is at least at a level that is safe for human consumption. So yeah, it’s
still there.
The number of cases of stomach upsets has increased by
50% since the 1990s. The problem is the cleaning of the machines and scoopers. Enterococci
and E. coli have been readily found. Feces contamination is just disgusting. Coliform,
is what the bacteria is called. It is found in the fecal matter of humans and
animals. One might think that ice is just water so how can it contain all this
without us at least seeing it?? Well, poor hygiene, i.e. not cleaning the
machines, causes this science project to occur.
McDonalds, KFC, and Burger King, have all been found
guilty. According to, Business Insider, (2017), “The coliform bacteria, which is found in
human and animal feces, was discovered in three out of 10 ice samples from
McDonald's, six out of 10 samples from Burger King, and seven out of 10 samples
from KFC.”
Even that ice maker at home has
bacteria. Have you ever cleaned your ice maker?? I’m guilty of never even
considering this. Luckily, some drinks can kill the bacteria on ice, but mostly
just alcoholic beverages.
We know that chewing on ice is bad for
our teeth. Sucking on ice can cause a brain freeze. Ice can be used to helped
with inflammation. So basically ice is all bad to me haha with it’s negative
associations. Because it has been so darn hot, I see a lot of ice in those
bottles at the studio. This topic came to as a discussion about my dislike of
cold water. I am that person that orders water without ice please. Well, now
there’s proof in the logic. Now I will go enjoy my warm water and not be selfish
so you can have all the bacteria 😊
https://www.businessinsider.com/fecal-bacteria-found-in-ice-at-mcdonalds-kfc-and-burger-king-2017-7
Thursday, September 6, 2018
Wednesday, September 5, 2018
Tuesday, September 4, 2018
Monday, September 3, 2018
Sunday, September 2, 2018
Saturday, September 1, 2018
Friday, August 31, 2018
BLOG 179 MOSQUITO BITES
BLOG 179 MOSQUITO BITES
Summer time brings those pesky, itchy, pink colored bumps to
our skin. Mosquito bites are the result of the mouthpart of the insect
puncturing our skin and feeding on our blood…. Yuck!!!! For most of us, they
bother for just a couple days then go away. However, certain people have worse
reactions (especially children) which can include swelling and soreness to the
area. In children, this is called skeeter syndrome. We all get them, some more
than others, so let’s explore these common “bites” further.
The trouble is that mosquito bites can carry parasites and
viruses. Some parts of the world are greatly affected by the West Nile virus
that these bugs. Other illnesses included yellow fever and malaria. A person’s
inflammatory response can include fever, hives, and swollen lymph nodes.
Typically, one should see if a doctor if after a bite a person they develop a
fever, headache, or is have body aches.
Did you know that the only mosquitos that bite us are
female?? Males do not have the blood sucking mouth part. Females need the
protein from our blood to produce eggs. The “lady bug” fills herself with our
blood and then spits it back into our skin which causes the itchy bump. They
are drawn to the scent of our skin, sweat, and our exhaled carbon dioxide.
We should avoid areas that are mosquito filled and wear
repellent when exposed. The strongest repellent is DEET. Wearing long sleeves
and light colors is recommended. Mosquitos like standing water. Simple tricks
at home can be changing bird bath water, unclogging roof gutters, getting rid
of old tires sitting around, and emptying any flower pots or outdoor items that
collect water.
Some funny but effective at home tricks to relieve the itch
include toothpaste, oatmeal, honey, baking soda, basil, vinegar, onion, and
garlic. So basically the really strong spices.
A few summers ago I was getting really bad reactions to the
bites, with major swelling and redness to the areas. I’m an itcher so that
didn’t help. However, infection can only worsen if you break the skin of the
bite and have it exposed. The itching sensation doesn’t go away when we
scratch, it only prolongs the scratching cycle. But that is some serous mental
toughness to just let the bite be haha. I’m “bugging” out. I sort of equate
mosquito bites to flea bites on our pets. They can be miserable. So this
summer, I know I make you sweaty and mosquito tasty, but be sure to shower right
after workouts, drink your water so it isn’t idle, and wear long sleeves and
pants when you go for your walks and runs at reasonably climate friendly times.
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