Thursday, May 31, 2018
Wednesday, May 30, 2018
Tuesday, May 29, 2018
Monday, May 28, 2018
Sunday, May 27, 2018
Saturday, May 26, 2018
BLOG 165 BRUISING
BLOG 165 BRUISING
They happen to us all. We bump into
something, hit a body part against something, and sometimes we don’t even know
we caused one. Bruises occur when trauma occurs to the skin, causing
discoloration to appear to the site. Blood surfaces to the skin, and we see
black and blue appear on our body. “Contusion” is the medical turn for this
occurrence.
A bruise occurs as the result of a tiny
tears to blood vessels. Blood is actually leaking from the injured area. As we
age, blood vessels become more fragile and that “thin skin” is more prone to
bruising due to sensitivity. Certain medications can also thin the blood,
causing vessels to become more vulnerable. Medications can affect blood
clotting. Clots are our bodies response to injury in order to prevent excessive
bleeding. Steroids can increase the likelihood of bruising. Here are
medications that should be considered if you are wondering why a bruise
occurred: “These drugs include
many arthritis medications called nonsteroidal anti-inflammatories
(for example, ibuprofen (Advil, Nuprin) and naproxen (Aleve))
and over-the-counter medications, such as aspirin. Warfarin (Coumadin)
is often prescribed by doctors specifically to prevent clotting in patients who
have had blood clots in their legs or heart. Warfarin can cause
severe bruising, especially if the level of the medication becomes too high.
Cortisone medications, such as prednisone, promote bruising by increasing
the fragility of the tiny blood vessels in the skin” (https://www.medicinenet.com/bruises/article.htm#why_do_bruises_occur_more_frequently_in_some_people_than_in_others).
That
mark can last up to 2 weeks but will eventually go away. Your body will
reabsorb the blood and the ugly color will go away. For quicker healing, ice
can be applied to the area or elevating the bruise above the heart can help
with blood flow.
If
you easily and frequently bruise, there could be an underlying problem. There
could be an issue with your blood platelets or clotting functioning. Bruises
can be more common in persons with leukemia, who have liver disease, or who
have a gluten intolerance. Sensitivity to bruising can be impacted by some of
the following herbs and supplements:
·
fish oil
·
garlic
·
ginger
·
ginkgo
·
ginseng
·
vitamin E
No BODY
likes a bruise, but they happen. Just don’t bump your limbs on the weights and
machines at the studio 😊 Consult a doctor if you think you abnormally bruise. We
always want to be proactive as we care for our bodies on our fitness journeys.
Friday, May 25, 2018
Thursday, May 24, 2018
Wednesday, May 23, 2018
Tuesday, May 22, 2018
Monday, May 21, 2018
Sunday, May 20, 2018
Saturday, May 19, 2018
Friday, May 18, 2018
BLOG 164 BINGE WATCHING
BLOG 164 BINGE WATCHING
Oh Netflix. Episode after episode… you tell yourself just
one more. And somehow there is this feeling of accomplishment finishing a
series. A simple search leads to a show that could be of your liking, and then
eight hours later, you decide to get back to your day. Actually they even do
the searching for us and recommend what we should watch haha. We all have done
it, in fact, I’m thinking it’s almost summer and “Orange is the New Black”
should be coming back on soon. And yes, I’m looking forward to that Sunday
binge. That is what a binge is…. a feeling of satisfaction that comes from
doing something in excess. This type of marathon isn’t burning calories, rather
it’s creating a deeper dent in the couch.
This indulgence may come back to haunt the many folks who more
often than not partake in this endless episode watching. It seems harmless,
cheap, and an easy solution to pass the time. But there may be consequences
down the line, especially for our youth in their 20s who are readily watching
and are of the Netflix generation. The bottom line is that you are sitting.
T.V. doesn’t require much cognitive functioning either. Adding to this, it can
be isolating and anti-social. Plus, poor diet typically goes hand in hand. Are
you having a salad and watching “Narcos”?? Probably more like a pizza, starting
episode one and polishing off more slices around episode 4 or so.
It’s rather
interesting when you think about it. Netflix is the answer to a lazy weekend;
when you are feeling depressed (it’s a great way to pass the time after break-up);
it’s comforting when you feel sick; it’s a way to be cool and do what everyone
else is doing; it’s a topic of conversation with friends and at work; and it’s
not very expensive while waiting for pay day or trying to save up.
The CEO of Netflix is Reed Hastings. He thought of the idea
when he had to pay $40 for returning a video late. Well, he certainly put
Blockbuster, Hollywood Video, and all likes to shame. Although the company has
been around for 20 years, it’s development has really prospered once big-name
Hollywood stars and directors came part of the trend. Through subscriptions,
the company now makes about $1.4 million per day. Okay WOW!!!!
At least hit the exercise bike or Elliptical while watching
these shows. Hour three and hey, imagine how many calories you burned haha. The
point is that all we do in life has to be done in moderation and maybe Netflix
should be reserved for your rest day, not your everyday. We have the best
intentions to just watch one episode, but let’s face it, we live in a world of
wanting more and more NOW. How about feeling double accomplished by exercising
while completing the series. At least that’s what I do when I watch “Orange is the
New Black”. Did you really think I could just sit there and watch T.V. 😊
Thursday, May 17, 2018
Wednesday, May 16, 2018
Tuesday, May 15, 2018
Monday, May 14, 2018
Saturday, May 12, 2018
BLOG 163 REASONS PEOPLE STOP EXERCISING
BLOG 163 REASONS PEOPLE STOP EXERCISING
Our beloved fitness journey through life can be marked by
intervals of inactivity. The exercise roller coaster that aims for consistency,
can plummet from time to time. As one day off leads to another, time passes,
body shape changes, and willpower falters. SO I had to look up the common
reasons this might occur for people, especially since I want to keep the green
light turned on for every BODY
Reality speaks: “Studies show that 60% of American adults
don't get the recommended amount of physical activity, and over 25% of adults
are not active at all”. (https://www.verywellfit.com/top-reasons-you-dont-exercise-1229759).
In no specific order here’s what I found. You may or may not
relate to one or more of the following “excuses”:
You hate exercise.
Not in your budget or unable to afford it.
Not seeing results.
Have to take care of the kids/family.
Exercise hurts.
You just don’t have time.
There are other interests you would rather do
with your time.
No motivation.
No energy.
I’m too old.
I hate doing it alone.
Injury.
Don’t know what/how to do anything.
Intimidating/Overwhelming.
It’s too late to start over.
Next year….
Habits take time to develop. We keep the habits in our lives
that are comfortable and pleasurable. Exercise is sweat, it is awkward, it is
effort involved. BUT it’s good for you. When you do something good for
yourself, your BODY and mind will thank you. You may have no idea how good your
BODY is meant to feel, so at least give it a chance to try. You know I bug you
when you miss a workout 😊
Friday, May 4, 2018
BLOG 162 BREAK UP WITH THE SCALE
BLOG 162 BREAK UP WITH THE SCALE
Oh the scale. That number. That statistic. The games that
nasty measurement tool can play. Why does it matter so much?? How has our
society equated weight to being confident, comfortable, or “in-shape”?? Of
course data can be motivating and an indication of progress. It can also be a
major deterrent and psychological destroyer. There is so much more to weight
than one can imagine, and as I write this Blog that scale is sitting there
right next to me with its lonely glare.
Every day, I write down my weight, body fat, and BMI. Does
it bother me?? No. My goals are reflected by what I see in the mirror. I write
this down so that I know I am building muscle (my goal isn’t to lose weight). The
scale doesn’t determine the rest of my day. After all, water retention (sodium),
water loss, bathroom use, hormones, activity level, and of course time of day.
There were 2 times in my life that scale messed with me.
One, being in college when I tore my ACL and meniscus and went to zero
activity, emotional eating, and drank Mike’s Hard Lemonade like it was cool.
Second, when I was bulking last year to put on muscle. The scale was
uncomfortable reading back to me numbers I hadn’t seen in years.
The scale is not the only reward for your fitness journey.
Your BODY knows what it is doing.
The scale doesn’t show your internal and overall health improvement.
Your weight is in constant fluctuation. Muscle weighs more than fat. I bet you
wouldn’t be able to guess my weight.
Still, many avoid going to the doctor because the fear of
that scale. What’s worse is that most times, the doctor’s scale is not in a
private area, rather, right in the hallway as people pass by. Here at the
studio we praise every BODY’s successes, but at the doctor, you are there to
hear what is wrong with you.
OH and here’s more… did you weigh with clothes or shoes??
How old is that scale?? What surface was it on??
Some common rules to follow would be:
- Same time of day, on the
- Same day each week, wearing the
- Same clothing, and using the
- Same scale
I’m not making excuses for that scale. I’m telling you that
YOU have more to offer to this world than what a scale reads back at you.
Embrace your BODY, embrace the change to be better, and love the process.
Wednesday, May 2, 2018
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