BLOG 29 THE SEDENTARY SITUATION

BLOG 29 THE SEDENTARY SITUATION

It is no coincidence that there’s certainly a connection between the increase of obesity and the increased hours of inactivity in people’s lives. So much of what we do has become available literally “at our finger tips”. Between technology and office jobs, the majority of one’s day can be spent in the seated position. There are consequences that can result from this lack of movement.

Even though we are recommended 30 minutes of daily activity, or those 10,000 steps, this is not a regular occurrence for many. Corporate America has created the desk job environment in the workforce. Furthermore, “Sedentary jobs have increased 83% since 1950; physically active jobs now make up less than 20% of our workforce. In 1960, about half of the US workforce was physically active. Our average workweek is longer. Full-time workers in the US work about 47 hours working each week – that’s more than 350 extra hours worked each year” (http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/The-Price-of-Inactivity_UCM_307974_Article.jsp). So much of what we do now is just a “click” away. Some jobs also require travel, increasing one’s time spent on planes or in vehicles. Mass transportation has made biking or walking to work less common.

The statistics speak for themselves. Here are some of the most interesting numbers that I came across (http://www.lifespanfitness.com/workplace/resources/articles/sitting-all-day-is-taking-a-toll-on-your-body):

1.     65% of American watch 2 or more hours of television per day

2.     Women are more likely to lead sedentary lives than men

3.     Sedentary lifestyles are responsible for an estimated $24 billion in direct medical spending

4.     300,000 deaths occur annually due to inactivity and poor dietary habits in the United   States alone

Prolonged periods of sitting does impact one’s health. There is an increased risk of colon and breast cancer. The risk of Type II diabetes is increased as well as the chance of a stroke or heart attack. Lean muscle tissue becomes atrophied, making daily living activities like going to the grocery store more difficult. As we age, we tend to become less active so we need to fight these risk factors and get moving.

Some offices have started offering stand up desks to help fight the 8 hour sitting day. Many fitness gadgets have been developed to help motivate people to get their “steps” in. It is important that one doesn’t just arrive home from a sitting job to sit even more when they get home and watch T.V or relax. The balance between calories consumed and calories burned is not in one’s favor when doing this. The hours add up. We are built to move so we need to start doing it more. It feels good to stand and move and get the blood flowing. We suddenly become more alert and re-charged. I think of it like kids at recess; they need to get the energy out to come back to class and be still for the rest of the day.

Take a moment to consider how many hours per day you sit. How can you add more motion into your day?? Small changes do add up and just a 15 min walk during the work week day adds up to over an hour of movement added to your week. Yes, it takes effort and more time than you might like. We need to take care of our bodies, because we only get one. So stand up right now and get moving!!!!

BLOG 28 STEROIDS

BLOG 28 STEROIDS

When we look in the mirror, the reflection we see does impact our emotional well-being. Our physical appearance is a topic we face daily. Decisions are involved as we prepare each morning and decide what we will wear, how to do our hair and makeup, and where will be today so that we know how to look for the occasion. When it comes to physical appearance and wanting to lose weight and be healthy, we know that the only solution is to eat right and exercise. But the patience, discipline, and will power on our fitness journeys can be tempted by “quick fixes” and infomercials that claim immediate results. Steroids are an example of doing something unnatural to ourselves in order to improve physical appearance in a less time consuming and quicker fashion.

Let’s take a look at what steroids are. By definition, “Anabolic steroids” is the familiar name for synthetic variants of the male sex hormone testosterone. The proper term for these compounds is anabolic-androgenic steroids (abbreviated AAS)—“anabolic” referring to muscle-building and “androgenic” referring to increased male sexual characteristics” (http://www.drugabuse.gov/publications/drugfacts/anabolic-steroids). Let me begin by stating that steroids can be helpful under certain circumstance and can be used for reasons such as building lean muscle mass after a battle with cancer or AIDS. Some doctors prescribe steroids for hormone deficiency purposes too. Yet, what we more commonly see are steroids being abused by athletes and body builders to enhance appearance or improve performance. For example, a bodybuilder might take ten times the recommended medical dose of steroids to seek results. This can be done orally, by injection, or there are creams.

Like any addiction, the use of steroids can get out of hand and become unmanageable. One discovers their tolerance and a popular method is to “cycle” steroid usage by taking them for weeks or months at a time then stopping and restarting in order to avoid certain side effects. Some users like to “stack” different types of steroids combined with certain supplements to heighten the affect. Steroids don’t cause the same type of high other drugs do, but one can become addicted to the results they see or worry that if they discontinue usage then whatever gains they achieve will be lost. A lot of time and money is put into developing a lifestyle that involves the use of steroids. There are also withdrawal effects from stopping  which include: “mood swings, fatigue, rest-lessness, loss of appetite, insomnia, reduced sex drive, and steroid cravings, all of which may contribute to continued abuse. One of the most dangerous withdrawal symptoms is depression—when persistent, it can sometimes lead to suicide attempts. Research has found that some steroid abusers turn to other drugs such as opioids to counteract the negative effects of steroids” (http://www.drugabuse.gov/publications/drugfacts/anabolic-steroids. In males, acne is a common side effect as well as baldness, shrunken testicles, and breast development. In females, facial hair can develop and deepening of the voice can occur.

Professional athletes and the use of steroids has become a controversial area. It’s called a “cat and mouse game”: “They try to time their steroid injections, so that the drug is out of their system if and when they are drug tested. Sometimes masking drugs are also taken to try to "beat" the test by making the test negative. Designer steroids are being continually developed to again prevent their use from being detected” (http://www.medicinenet.com/anabolic_steroid_abuse/page2.htm). Fair play isn’t exactly taking place any longer.

In the fitness industry, I have been surrounded and pressured to look a certain way. Yet, I know that I truly do practice what I preach, perform the same workouts my clients do, and lead a healthy lifestyle that I want to last forever. There just isn’t a quick fix that is safe or lasting. Having known people who have done steroids, I have seen the side effects in full effect. And I believe the risks outweigh the benefits. Body image is important, but not that the cost of one’s health.

BLOG 27 THE SUGAR IMAPACT

BLOG 27 THE SUGAR IMPACT

We all know that too much sugar is bad for us. Sugar consumption affects our waistlines, brains, and hearts. We are told that everything in moderation can be acceptable, but truth be told, we are having far more than the daily recommended amount of sugar in our diets. Of course with October and Halloween approaching, I thought covering this topic was relevant. We are surrounded by sweets during the oncoming months, so let’s take a look at what happens to our bodies when we ingest sugar.

Sugar is a hidden ingredient in many of our foods. Obviously a candy bar has sugar, but so do many salad dressings, drinks, yogurts, and hey those packets added to our coffee count too. To summarize, “While sugar is nothing to be too concerned about in small quantities, most of us are simply eating too much of it. The sweet stuff -- which also goes by names like glucose, fructose, honey and corn syrup -- is found in 74 percent of packaged foods in our supermarkets. And while the Word Health Organization recommends that only 5 percent of daily caloric intake come from sugar, the typical American diet is comprised of 13 percent calories from sugar ” (http://www.huffingtonpost.com/2015/04/06/sugar-brain-mental-health_n_6904778.html).

There are many ways that sugar impacts our bodies. Initially after biting into that candy bar, we do feel a little “rush”. Basically, our blood glucose has spiked only to result in a crash a few hours later. Our blood sugar then becomes unstable. Furthermore, “Sugar takes the place of important nutrients. According to USDA data, people who consume the most sugar have the lowest intakes of essential nutrients––especially vitamin A, vitamin C, folate, vitamin B-12, calcium, phosphorous, magnesium and iron. Ironically, those who consume the most sugar are children and teenagers, the individuals who need these nutrients most” (http://www.atkins.com/how-it-works/library/articles/10-ways-sugar-harms-your-health)..

Chances of obesity, heart disease, and diabetes are also increased by an ongoing high sugar intake. Excess insulin continues to build up in the bloodstream which affects the arteries. Sugar can become an addiction: “Much like street drugs, sugar triggers the release of chemicals that set off the brain’s pleasure center, in this case opioids and dopamine. And as they do with street drugs, people develop a tolerance for sugar, meaning they need more sugar for a feel-good ‘fix’” (http://www.prevention.com/food/healthy-eating-tips/weird-effects-sugars-having-your-body/7-sugar-turns-you-junkie). Just like the highs and lows of using a drug, “You grab a chocolate candy bar, and with it, get the brief jolt energy. Soon to be replaced by unrelenting fatigue. Science shows it takes just 30 minutes or less to go from a sugar rush to a full-on sugar crash” (http://www.prevention.com/food/healthy-eating-tips/weird-effects-sugars-having-your-body/9-sugar-makes-you-energy-starved-zombie). Sugar sparks cravings and gives a false sense of never feeling full. And we can’t forget that sugar causes gum disease and tooth decay.

We turn to sugar to make us feel happy, but really we are doing more harm than good. Often times, we tell ourselves that we have earned the right to have a treat, or it’s special occasion, that we will only have it just this once, and so on. We make promises to ourselves and go all day on a mission not to have junk food. Then the 3 o’clock cravings call and suddenly we cave in. This substance is definitely and “in the moment” destructor. And consumer America…. well they know how to play to our weaknesses. Commercials and advertisements are enticing and call upon our taste buds. We have to use our strengths and fight the cravings. Total deprivation isn’t the answer. However, one sweet tooth denial victory at a time, just like we take it one rep at a time, we can stay on course as best as possible. 

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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