May 8, 2024

Being Run Ready by Dr. Kent Sasse

July 10, 2012 By Leave a Comment

It is the time of year when the temperature encourages people to lace up their sneakers and every weekend boasts a run (or two.) Planning to run a marathon, half marathon, or even a 10K requires training and proper maintenance for your body. For beginners it is especially important to begin a regimen and educate yourself on best habits.

Listen to your body. It is not how fast you run today, or even how far; it is about how many years you can enjoy running. For older runners or those with injuries, don’t run if it hurts. Give your body a chance to heal. Take advantage of the days you feel good and go on longer runs, push yourself, and seize the opportunity.

Run with a partner that can encourage and motivate you. Training with others with a similar interest and passion for running means you can train for events together, swap training techniques, engage in a little friendly competition or maybe even participate in a relay as team.

Hydration. Water is obviously integral to successful and healthy running, but even more so in extreme conditions of heat and altitude. Hydrate before your runs by drinking water right before, hours before, and even days before. You will recognize hydration by (almost) colorless urine. Drink water consistently rather than consuming more than 16 oz. before a run itself. Drinking enormous amounts of water prior to a run can cause issues so hydrate often rather than in huge doses. If water stops are not on your runs- and even if they are- supplement with a water belt.

Food Intake. Eat your normal balanced breakfast a couple hours before a strenuous run; normalcy is easier for your body to digest. Stay away from heavy meals, and opt for oatmeal and bagels and bananas. Don’t forget a dose of protein as well to keep those muscles happy.

Dr. Sasse founded Western Bariatric Institute and iMetabolic. He is also the author of numerous books and a featured speaker nationally in the field of weight loss.

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Skin Care Basics by Gia Marie

July 9, 2012 By Leave a Comment

Your skin is the largest organ in your body and deserves as much attention as brushing your teeth twice a day. Skin care is an important investment in your total overall health and the future appearance of your skin, whatever your age. Our skin is exposed to pollution, smoke, stress and the sun. It is a necessary commitment to protect your skin from these damaging elements to promote overall health and prevent premature aging.

There is an abundance of information available about skin care and the number of products that are in the marketplace can be overwhelming. It seems that every celebrity has a product out now and if marketed well enough will most likely do well.  Consulting a skin care specialist is an important part of finding a solution to your skin care needs, whether your concerns are medical or aesthetic.

Here are some tips for healthy skin:

Take care of you. Getting plenty of sleep, eating well and reducing stress are essential to improving the overall health of your skin. Participating in any type of exercise will also work wonders for your skin, as well as nourishing your mind, body and spirit.

Know your skin type. Understanding your own personal skin type is key to the right product selection. If you’re unsure, consult a skincare professional.

Hands off.  As tempting as it is to pick and pop your way to clear skin, this method is just not advised. This can only lead to possible scars and even infection. If you think may have a severe case of acne, please seek the advice of a medical provider.

Shave carefully. Both men and women should always have their skin lubricated. Use a clean, sharp razor every time you shave. Shaving in the direction of hair growth is always best. DO NOT shave your legs prior to a pedicure because of a possible risk of infection.

Keep cosmetics clean. Old make-up is not your friend, especially mascara. Clean your make-up brushes often; you will be glad you did. Buy make-up products that don’t require having to use your fingers to get the product out of the container. Get in a habit of using cotton swabs for applying make-up and you will be sure to keep your make-up clean. (No double dipping).

Practice comprehensive skin care. Examine your body for unusual moles or changed pigmentation; this can be extremely important to your skin’s overall health. Please contact a medical specialist if you feel something doesn’t feel or look right to you.

Gia Marie, founder of Gia Skin Care, may be reached through her website, www.giaskincare.com.

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Two Supplements Worth Your Attention by David Sandel

July 8, 2012 By Leave a Comment

The multi-billion dollar supplement industry’s recommendations can be overwhelming! Take a break from the protein powders, energy boosters, and hormone enhancers and consider two basic supplements as your essentials. Regardless of athletic, aesthetic, health, or wellness goals, these supplements should find their way into your cupboard or refrigerator.

Fish Oil (Omega-3 fatty acids) There are plenty of daily recommended amounts floating around, however none are conclusive, nor are we certain of exact individual dosages. Enlist the aid of a Fitness Professional to determine the appropriate dosage and best course of action for your goals.

The consumption of Omega-3 fatty acids may improve your cardiovascular health, prevent certain types of cancer, and help reduce a slew of mental health disorders such as depression, Alzheimer’s, and Parkinson’s. The most immediate benefit you might encounter is reduced inflammation, which is one of the main culprits that slow down recovery after a strenuous training session. The less inflammation in your system, the faster your recovery.

Vitamin D3. Vitamin D is naturally produced in our bodies when our skin is exposed to sunlight, but a lot of us live in geographical regions (or work in jobs) which require us to cover a majority of our skin most of the time. If you’re unable to get direct sunlight for 20 minutes per day, consult your health professional for their dosage recommendation unique to you. 

The benefits of Vitamin D3 include cancer prevention, maintain bone density, boosts our immune system, and again, cardiovascular health. That’s important in a country where heart disease is so rampant.

Consider Fish Oil and Vitamin D3 as your two basic supplement needs (provided you are an otherwise healthy individual.) They are highly affordable, and their claims are backed by legitimate scientific research.

Most importantly when considering supplements, do your own research. Get on Google. Look for unbiased sources. Read your food labels. Keep a log to determine if you feel better, look better, or perform better.

David Sandel is the creator of AthleteCreator.com and DudesWithTents.com. Follow him on Twitter (@AthleteCreator, @DudesWithTents) and/or Facebook for more great health and fitness info.

 

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How to Keep Your Teen Active This Summer by Maggie Ayre

July 6, 2012 By Leave a Comment

What will your family do this summer? Do you have time off or will your teen be amusing themselves?
When kids are young it can be easier to entertain them with family outings or activity days where they can learn new skills. But, what do you do with a teenager who could quite happily sit in front of the TV or computer for hours or even days on end?
 

Here are five top ways to ensure your teenager stays healthy and active this summer:

Sign them up for a “cool” activity. You can find holiday clubs where they’ll teach you everything from skateboarding to surfing to juggling to street dance. They’ll make new friends and learn a new skill at the same time.

 

Plan a family day out. Even the most independent teen enjoys a bit of attention from Mum, Dad, brothers and sisters. Find an activity you’ll all enjoy and give it your full attention. What about a trip to the beach, 10 pin bowling, swimming or ice-skating? There’s something whatever the weather.
 

Give your teen some independence. Encourage your teen to cook a special meal for the family. Help them plan a menu then leave the rest to them – walking to the shops, carrying home the groceries, table laying and decoration and of course the cooking. Remember to lavish them with praise and they’ll be more likely to do it again later in the holiday.
 

Speak to their friends parents and arrange a cycle ride and picnic. If you’ve bought the food and done the organising your teen is far less likely to back out. In fact, chances are they’ll enjoy it so much they’ll want to go again later in the holiday.
 

Set your teen some chores so that they can earn money for treats. Not only will they be active whilst they are doing the chores but they are also more likely to go out and meet friends if they have a little money in their pocket.

 

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls. As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon. www.maggieayre.com/maggies-books.html. For more information, contact Maggie via www.maggieayre.com or www.femalefitnessrevolution.com.
 

 

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Ask A Pro by Mollie Millington

July 5, 2012 By Leave a Comment

Question: Should I be doing weights (specifically, what exercises?) or cardio to lose inches in my lower body? –Michelle, Phoenix AZ.

 

Answer: Both! Generally, participating in both weight-training and cardio will help tone up your lower body (and actually, will tone up your entire body.) Keep in mind however, genetics also play a large part in determining our overall body shape. Finding an appropriate, healthy and sustainable balance between lifestyle (food intake and exercise, for example) and genetics will allow you to lose all-over inches.

 

To lose inches, try squats, lunges, calf raises and leg press. Consider also adding Vibration training (using a VibroGym or Power Plate machine) into your gym routine to help tone up. As with adding any new mode of exercise, be sure to obtain professional guidance to learn the best options (duration, frequency, intensity) for your capabilities, along with any safety information. Also, remember to include cardio for 30 minutes 2-3 times/week for an overall calorie burning result. Finally, to lose inches be mindful to control portion sizes when eating. Consider enlisting the aid of a fitness professional for basal metabolic testing to outline how many calories you burn in a day without exercising. From there you’ll be able to monitor your caloric intake more exactly.

 

Mollie Millington is a London-based personal trainer, available for in-person and virtual training. www.ptmollie.com. Mollie may be reached at www.ptmollie.com, as well as via @PTMollie on Twitter.

 

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Top 3 Tips for Injury-Free Running Written by Julie Mulcahy

July 2, 2012 By Leave a Comment

This article is sponsored by PRO Compression. At PRO Compression, foot comfort runs in our veins. We’re all about giving our customers an edge, providing you with socks that will enable you to perform better through improved blood circulation for the most extreme run, weekend jog or golf outing. Wear PRO Compression socks while flying to events, while sleeping, and during and after the races to help increase blood flow, reduce inflammation and remove lactic acid. Athletes tout PRO Compression as their socks of choice due to the built-in “stabilizing zone” for added support and the socks’ slightly padded heels and toes that eliminates hot spots and blisters. PRO Compression socks should play a major role in all athletes’ racing strategy. Our socks are the result of years of innovation and designed to keep you ahead of the competition. A better footwear choice is simply not available. For more information on PRO Compression socks and other compression products contact Eric Smith at: eric@procompression.com. Use discount code YOURWAY20 for 20% off any Marathon Compression Sock or Trainer Low Running sock at http://www.procompression.com/

 

Top 3 Tips for Injury-Free Running Written by Julie Mulcahy

Have you been running for a while now, and recently experienced some aches and pains? Nothing is more frustrating than getting a great running program started, only to be sidelined with a running injury. There are a few common mistakes people make that can cause running injuries. Here are your three top tips for injury-free running:

Running shoes. It is very important to have appropriate running shoes. The shoes your running partner wears may not be the best for your foot type. Shoes fall into a few categories including motion control, neutral, cushioning and minimalist. Reputable running shops have staff educated to help you select the right shoe and determine the right fit based on your foot type.  Some running shops utilize a force plate to the help determine foot type. As you stand on the force plate it measures how your foot bears your body weight. Good quality running shoes can range in price from $80-130. This may seem like quite an investment, but time and frustration of an injury can be much more costly. A good trick is to ask about older models of shoes. Shoe stores often have sales on older versions of a shoe because the color pattern has been discontinued.

Distance. Ramping up distance too quickly is a very common reason runners become injured. Increase up your distance slowly. Your muscles, ligaments and bones need time to adjust to the impact of running. If you are just beginning a running program, start with a gentle walk-run combination. Try to maintain a comfortable pace where you can carry on a conversation while running. As you ramp up your miles, add about 10% per week as a reasonable goal. If you are experiencing unusual fatigue, take a week to drop back your mileage. You may even notice feeling stronger and faster coming back from a drop-back week. 

Terrain. Keep in mind that most roads are sloped, changing the direction about every other run, allows both legs to experience the changes in the terrain. Also, different surfaces can utilize different muscles in the body. Trail running requires significant ankle strength to adjust to the constantly changing terrain while road running can place more impact on the body. Suddenly changing the terrain your body is used to can potentially cause an injury. Make changes gradually so your body can get accustomed to the new demands. If you are adding hills to your route, add them gradually on shorter runs.

Most importantly to remain injury-free, listen to your body! Muscle fatigue is a normal result that can occur with any new exercise. However, if discomfort persists or becomes worse, see your health care professional to assist you in getting back on the road pain-free.
 
This article is written by Julie Mulcahy, MPT. Julie is a licensed Physical Therapist with over 19 years experience in sports medicine and orthopedics. Julie is also busy mom of 4 children and a marathon runner. She may be reached by email jam82296@hotmail.com or @PTrunningmomof4 on Twitter.

 

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