Fitness Myths and Half-Truths - Sports Medicine About.com

Ending the year 2012 with this post on Fitness Myths and Half-Truths.  As the beginning of 2013 fuels a mass exodus of New Year's resolutions, and one being going to the gym and working on one's fitness, hopefully this will be of some use to plan fitness goals wisely.  Good luck to everyone, may the New Year bring happiness and good health.  Cheers to your fitness goals!

-FITNESSCOP
 

Fitness Myths and Half-Truths

Can you spot the truth and the lies?

By Elizabeth Quinn, About.com Guide

Updated November 10, 2008

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

Fitness Myth 1:

 No Pain, No Gain Exercise does not need to hurt to be good for you. In fact, if it does hurt you’re probably doing something wrong. Some soreness is common for a first time exerciser, but if that continues, you are pushing way too hard. Delayed onset muscle soreness, in which pain occurs up to 48 hours after exercise, results from inflammation and microscopic tears in the elastic tissues that surround muscle fibers. To give muscles time to adapt, don’t do much too soon, or you will risk injury.

Fitness Myth 2:

Excessive Sweating While Exercising Means You’re Not Fit
In fact, it's just the opposite. Sweating during exercise is a sign of an efficient cooler. An athlete who has adapted to keep the body core cool during exercise will shunt blood to the skin’s surface more quickly and release heat from the body. At the same time, the sweat glands increase their output and thus cool the body during sweat evaporation. While fit people produce more sweat than sedentary folks, they lose less sodium, because more of it is reabsorbed by the body. The result is a more efficient cooler.

Fitness Myth 3:
 

If You Stop Exercising, Your Muscles Will Turn to Fat
Fat and muscles are two different tissue types. One can not convert to the other. The truth is that muscles atrophy when not used. Therefore, if you continue to eat as you always have, but stop exercising, you will see an increase in body fat and a loss of muscle mass. Of course, the real question is why are you stopping exercise in the first place?

Fitness Myth 4:
 

You Can Increase Fat Burning By Exercising Longer at a Lower Intensity
It really isn't important what percentage of energy during exercise comes from fat or carbohydrate. What matters at the end of the day is how many total calories were expended. The higher the exercise intensity, the more calories are burned per minute. Many new exercisers, however, are encouraged to exercise at a lower intensity because high-intensity exercise is difficult to sustain, and safer.
Read More: Energy for Exercise_Short, High Intensity Exercise Burns More Calories

Fitness Myth 5:
 

If You Exercise, You Can Eat Anything
If you try to make up for poor nutrition by exercising, you are going to be disappointed. While eating poorly and not exercising is far worse for your health that eating poorly and exercising, you will get the most out of your workouts if you fuel them with high quality foods.

Fitness Myth 6:
 

If You Don't Work Out Hard and Often, Exercise Is A Waste Of Time
Nothing could be farther from the truth. Research shows that even moderate exercise, such as walking and gardening a few times a week, can have tremendous benefits. One study found that gardening for as little as an hour a week reduced the risk of heart disease.

Fitness Myth 7:
 

Exercise Can Fix All Your Health Problems
While consistent exercise can make a huge difference in quality and quantity of life, it can't fix everything. Individuals with other health issues and diseases still need to follow a physician's advice when it comes to disease management protocols. And although exercise alone can not guarantee your health, or cure you of illness, regular physical activity has been shown to help everything from arthritis and heart disease to asthma and diabetes.

Fitness Myth 8:

 Weight Training Will Bulk You Up
Many women use this excuse to avoid weight training. What they don't realize it that weight training is often the easiest and quickest way for women to lose body fat and increase muscle definition. Ten Reason Women Should Lift Weights.

Fitness Myth 9:

 To Build Muscle Requires Massive Amounts of Protein
There is no scientific evidence supporting the popular belief that athletes require massive amounts of protein. According to Dr. Suzanne Nelson Steen, head of the University of Washington Huskies Sports Nutrition Program, strength athletes require just slightly more protein than other individuals and still need adequate carbohydrate to replenish muscle glycogen. She points out that all high intensity, powerful muscle contractions (such as weight lifting) are fueled with carbohydrate. "Neither fat nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrate must be consumed on a daily basis to restore glycogen levels." To build more muscles, you simply have to follow a good weight training program and eat a well balanced diet consistently.
Read More: How to Feed Your Muscles.

Fitness Myth 10:

 The More Exercise The Better
Of course you can get too much exercise. Many top athletes give in to this myth, and many pay the price with injury, illness and depression. When it comes to exercise, you need an appropriate balance of training and rest in order to perform optimally. See: Overtraining.



http://sportsmedicine.about.com/cs/conditioning/a/aa052001a.htm
 

Get A Flat Belly By Friday - Prevention.com

Get A Flat Belly By Friday

9 ways to slim your middle and reduce bloat in under a week
By Diana Kelly

 

9 ways to beat bloat

Need another reason to hate Mondays? Tight postweekend waistbands. Unless you spent the past 2 days living like a monk, the cocktails, movie snacks, and dinners out can all add up to one thing: belly bloat.

“If you wake up bloated on Monday morning, your weekend food choices are likely to blame,” explains Keri Gans, RD, author of The Small Change Diet. “In fact, overindulging for two days straight can easily cause a gain of three pounds. Fortunately, this weight gain is usually temporary and easy to get rid of in less than a week.”

Feel flat again by Friday with these nine easy tips.

Reduce belly fat and lose inches by eating delicious foods! Get the complete Flat Belly Diet.

1. Season food differently

You may be attracted to your saltshaker, but water is too. When you take in higher-than-usual amounts of the salty stuff, you’ll temporarily retain more fluid, contributing to that sluggish feeling, a puffy appearance, and extra water weight. Avoid salt, overprocessed foods, and salt-based seasonings. Gans suggests you also ditch the frozen microwaveable meals while you’re de-bloating—they’re packed with sodium. Instead, she recommends a simple turkey sandwich or a salad with chicken for lunch this week. And eat plenty of fruits and vegetables that are packed with water.

 

Add zest to your dinner recipes with fresh herbs and salt-free seasoning blends such as the Original and Italian Medley Mrs. Dash.

2. Trim down carbs

Stay away from heavy carbs such as bagels and pasta. When you decrease the carbs in your diet, you temporarily train your body to access stored carbohydrates called glycogen and burn them off, while also eliminating excess stored fluids.

 

Trim back on your daily carbs by having eggs for breakfast, making your sandwich open-faced with only one slice of bread, and packing protein-rich snacks such as turkey slices, low-fat string cheese, seeds, and nuts.

3. Switch your starch

If your belly bulges after a high-carb meal like pasta, complex carbohydrate-rich foods may be the cause of your bloat, says Jackie Wolf, MD, author of A Woman’s Guide to a Healthy Stomach. Most starches, including potatoes, corn, pasta, and wheat, produce gas as they are broken down in the large intestine. Rice is the only starch that doesn’t cause gas, so have a ½-cup serving of brown rice (which has more fiber) if you want carbs with dinners.

4. Stop milking it

If you’ve ever felt gassy, crampy, or bloated after dairy, you may be one of 30 to 50 million Americans with lactose intolerance. This occurs in people whose bodies lacks the ability to break down and digest the sugar in milk, resulting in digestive issues like gas, bloating, cramping, and diarrhea. Try lower-lactose foods (such as hard cheese or yogurt) or lactose-free dairy products (such as rice milk and almond milk), or take a lactase enzyme to help break down lactose. Dr. Wolf recommends soy milk as a dairy alternative but warns that some people experience gas and bloating from soybeans as well.

5. Make these fruit swaps

Wolf recommends you eat fruits that are kinder on your belly. Berries, grapes, and citrus contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose, such as honeydew, apples, and pears.

You can also eat canned fruits in natural juice or small portions of dried fruit, such as raisins and dried plums.

6. Hold the hot sauce

If you love four-alarm food, lay off the Tabasco, barbecue sauce, and garlic for a few days while de-bloating. Spicy foods stimulate the release of stomach acid, causing irritation. Give dishes a flavor boost with in-season fresh or dried herbs such as dill, basil, mint, sage, tarragon, and rosemary. You can also use curry powder or lemon or lime juice—all perfect with fish or chicken. Also, steer clear of black pepper, nutmeg, cloves, chili powder, onions, mustard, horseradish, and acidic foods such as catsup, tomato sauce, and vinegar.

7. Ditch diet foods

Avoid low-calorie or low-carb products containing sugar alcohols, which go by the names xylitol or maltitol and cause gas, bloating, and worst—diarrhea. And don’t reach for a stick of gum when you’re trying to quell that sugar craving. Instead, satisfy your sweet tooth by using a little maple syrup on your morning oatmeal or yogurt snack.

8. Get on the wagon

Steer clear of alcohol for the next few days to maximize your body’s belly-flattening capabilities. Alcohol causes dehydration and may slow your body’s ability to eliminate that excess weekend waste, so if you had a little too much to drink this weekend, start chugging the H20.

It’s best to eliminate that occasional glass of wine, beer, or hard alcohol this week while you’re on a skinny jeans crusade—all are high-acid beverages that can irritate your GI tract and cause swelling.

9. Do some activity every day

A study from Spain's Autonomous University of Barcelona suggests that mild physical activity clears gas and alleviates bloating. That's because increasing your heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas buildup by expediting digestion. Take a short walk after meals or pedal lightly on a bike at the gym to help relieve bloat. Need more inspiration to work out? Check out these 17 ways exercise does your body good.

More remedies for bloat

If you want extra belly-flattening aids, consider one of these products to soothe your belly problems:

*Get gas relief with an over-the-counter product such as Gas-X.
*Try peppermint capsules to kill bacteria that cause bloat and aid digestion.
*Stay regular by increasing fiber with flaxseed or a fiber supplement such as Benefiber.
*Take a daily probiotic capsule. Dr. Wolf likes Align, Digestive Advantage Intensive Bowel Support, and Pearls IC Intensive Care Probiotics.

Published November 2011, Prevention

http://www.prevention.com/weight-loss/flat-belly-diet/easy-ways-flatten-your-belly-one-week


 

What Are MUFAs? | Ask the Fitness Nerd - Answer Fitness.com

What Are MUFAs? | Ask the Fitness Nerd

November 9, 2008 | Matt

 

What’s a MUFA? The Fitness Nerd explains what this funny acronym means and why MUFAs are suddenly the rage among dieters.

Dear Fitness Nerd:

What are MUFAs? I keep hearing people talk about them, but I still haven’t quite figured out what they are. I know they are a type of fat, but I thought fats were unhealthy and should be avoided. Are they a supplement of some type like CLA? – Kayla R, (West Hollywood, CA)


MUFAs are an acronym for a “monounsaturated fatty acids” — a class of healthy fats found in foods like nuts and seeds, avocados, olives and certain vegetable oils. MUFAs are not typically taken as a supplement (as Conjugated linoleic acid or CLA often is), since they are plentiful in foods.

MUFAs have gotten a lot of attention recently for three reasons:

1. MUFAs may help you lose weight.
 

 There is some evidence that people who regularly consume MUFAs have lower body fat levels and are more successful at dropping body fat and weight than people who are on low-fat, carbohydrate rich diets.

This research flies in the face of the conventional-wisdom that drove the low-fat craze of the 80s and 90s, which advised people to reduce their fat consumption as much as possible in order to lose weight, lower cholesterol and reduce the risk of stroke, high-blood pressure and heart disease. The latest research actually suggests that diets which are higher in healthy fats like MUFAs may be more effective at weight-control than low-fat diets.

2. MUFAs may reduce the risk of disease.

A growing body of research shows that MUFAs may not only help people lose fat, but that they also have protective properties that may lower the risk of developing certain diseases, including Type II Diabetes, heart disease, stroke and possibly certain types of cancers. MUFAs are also part of The Portfolio Diet, which is an approach to eating that combines MUFAs with other cholesterol-lowering foods like soy, plant sterols and soluble fiber from things like oatmeal and may reduce blood cholesterol-levels as effectively as prescription statin drugs.


3. The “MUFA” Diet

MUFAs play a central role in the popular “Flat Belly Diet” (also known as the ”MUFA Diet”) which promises to reduce belly fat (and flatten your abs) through diet alone.

The mantra of the Flat Belly Diet is “A MUFA at every meal.” The Flat Belly Diet uses a list of five MUFA rich foods and recommends that you try to include at least one of these MUFAs into each of your four daily meals. Without getting into the particulars of the Flat Belly Diet or whether it is effective here, this diet has focused attention on MUFAs by their inclusion.

MUFA Foods List

So what exactly are the foods that contain high-levels of MUFAs? They include:

• Nuts like almonds, walnuts, pecans, hazelnuts/filberts, Brazil nuts, pistachios, Macadamia nuts
• Peanuts
• Peanut Butter
• Almond Butter
• Soy Nut Butter
• Soy Nuts/Soy Beans
• Avocados
• Avocado Oil
• Olives
• Olive Oil
• Sunflower Seeds
• Sunflower Oil
• Canola Oil
• Sesame Seeds
• Sesame Seed Oil
• Tea Seed Oil/Tea Oil

How Much MUFA Should You Eat?

There are no recommended guidelines for how much monounsaturated fat you should eat daily, only guidelines around total fat as a percentage of your daily calories. The USDA recommends that people keep saturated fat consumption to a minimum, preferably under 20 grams. However, the UDSA does not have an official recommendation around how much polyunsaturated (PUFAs) or MUFAs to consume.

Potential Health Risks of MUFAs

Overall, the benefits of MUFA consumption seem to outweigh the risks. However, there may be some health risks associated with moderate to high consumption of MUFAs, although much of the research is conflicting.

First, there is some clinical research that shows monounsaturated fats may contribute to insulin resistance in a similar fashion to saturated fats. However, a large-scale study published in the March 2001 edition of the journal Diabetologia found that MUFAs had no impact on insulin resistance, and indeed, those subjects eating the high-MUFA diets saw a reduction in LDL cholesterol (the “bad” form of cholesterol.)

Another study published in the Journal of the National Cancer Institute found a correlation between breast cancer in post-menopausal women and high MUFA and oleic acid consumption.
However, even the study’s authors warn against concluding that the MUFAs alone are the cause of this increased risk of breast cancer. The studies authors points out that the risk might actually be the result of not balancing the MUFAs with PUFAs (polyunsaturated fatty acids) in the form of Linolenic acid. They also hypothesize that other dietary or hormonal factors may be at the root of this increase.

MUFA Foods: Smart, But Not A Silver Bullet

At the end of the day, MUFA consumption should follow the same guidelines that we always use when discussing diet and nutrition: eat clean, consume a variety of foods and choose a combination of MUFAs and PUFAs for the best overall health benefits. There are no “magic diet” foods, even though some foods may have health and fat-loss advantages.

That said, including more MUFAs in your diet can help you feel more satisfied after eating (which is one of the reasons the Flat Belly Diet includes them at each meal) and foods that are high in MUFAs also tend to be high in other healthy compounds and nutrients like antioxidants, Omega 3 fatty acids and vitamins and minerals. So while there is no guarantee they will help you lose weight, they are certainly part of a healthy diet.

One final thing to consider: MUFAs are fats, and thus are calorie-dense compared to other macro-nutrients like carbohydrates and protein. So you’ll want to monitor how your body responds to MUFAs in terms of weight gain. It’s very easy to consume hundreds of calories in fats by eating a very small overall volume of food. Some people have no issues with the extra calories from dietary fats, while others can experience fat gain.

Remember, at the end of the day, it’s the amount of calories you eat that ultimately results in fat gain or loss.

http://www.answerfitness.com/215/what-are-mufas-mufa-diet/

 

4 Secrets Your Trainer Won't Tell You, But Should - Prevention.com

4 Secrets Your Trainer Won't Tell You, But Should

By Bari Lieberman

 

 

If you've ever politely laughed at a terrible joke or told your brother-in-law that his botched haircut really "brings out his eyes," then you won't be surprised to learn that a new study from Florida State University confirms our aversion to offering up negative feedback. The problem? It can lead people to have undeserved overconfidence in their skill set—which is dangerous when it comes to your workouts.

"People who set overly optimistic fitness goals or exercise plans might invite injury," says Joyce Ehrlinger, PhD, the study's lead author and assistant professor of psychology at FSU. So you'd hope that if your goals are too ambitious—or not ambitious enough—that your workout buddy or your trainer would tell you, right? Not so, says Dr. Ehrlinger. "My research suggests that people aren't comfortable giving negative feedback and, instead, remain polite. As a result we might not receive the negative feedback that we sometimes really need."

 

More from Prevention.com: Why You Need a Workout Buddy

Having an inflated opinion of your fitness ability isn't only bound to be hazardous but it's also likely to prevent you from seeing results you want. In order to make those gains in the gym, it might take a little tough love instead of meaningless cheers.

Jeff Halevy, behavioral health and fitness expert and CEO of Halevy Life in New York, shares 4 things your trainer isn't telling you but should:

1. "You're not working—or dieting—very hard at all."

Many clients, especially those who are new to exercising, are made to feel like what they're doing is the greatest accomplishment ever. The point is not to diminish the value of the effort you're putting in, but, you shouldn't feel like you're anywhere near reaching the summit when there is so much more work to do. Otherwise you're just going to feel disheartened, frustrated, and embarrassed when you realize it. Another implication of the false positive feedback is with the diet. If you think you're training harder than you are, you might be more likely to go home and eat like Michael Phelps to refuel, which isn't necessary. (Check out what Phelps' calories looks like, plus 11 other Olympic Athletes on Weird Diets.)

2. "You're not my strongest or fittest client."

When a client is asking if anyone else is stronger than they are, they're shifting the focus to the wrong place. The focus should be you and your effort. Honestly, my answer is, "Who are you competing against?" When you're working out to get in shape, your competitor is yourself—you shouldn't be chasing after other clients, imagined or real.

3. "It doesn't look like you've lost an ounce."

You need honesty in order to course-correct. If you tell someone that they're doing great, they'll continue to do what they're doing and get no results. We can learn more from our biggest critics than our biggest supporters. That's why I think that a really good trainer is also a good critic. A yes-man will never get you anywhere. But someone who identifies shortcomings and gaps in your game is going to help you bridge those gaps. You want someone who provides positive criticism with practical solutions.

4. "You're not ready to step into the proverbial ring…nor will you ever be."

I think that very often clients are misled. You need to have a fair assessment of your ability, and managing expectations needs to happen upfront. We all have different shapes and we all have natural genetic limitations and skill limitations. Managing expectations is so important because if clients try to take it to a false next level, the trainer is setting them up for failure—and that failure may deter them for a lifetime.

Published August 2012, Prevention

Read more: http://www.prevention.com/fitness/fitness-tips/4-secrets-your-trainer-wont-tell-you-should#ixzz2G7oeU68Q

7 Secret Oblique Exercises For A Jaw Dropping Core - Fitness Training at Home.com

7 Secret Oblique Exercises For A Jaw Dropping Core

Sexy defined obliques

 

You may not know this. But traditional oblique exercises (high reps/low weight) won't give you sexy obliques. In fact, they're mostly a waste of time!

Crazy I know! But before I tell you why, I'd like you to try something...
Lift up your shirt, grab your love handles and see what you come up with...

1. Did you grab a handful of flubber?... Do you think your obliques could possibly show through that? Probably not right? You need something to cut your fat levels down before you start thinking about what's underneath... Agree?
2. Or, could you only grip a small pinch of skin?... Then relax, this is going to be easy. Any muscle you put on is directly visible. Sexy and defined, with nothing hiding your hard work.

That explains why traditional oblique exercises are almost useless. For example: Oblique crunches...

• Don't use enough muscles to burn any serious fat.
• Certainly aren't intense enough to build muscle if you can do 50 in a row!

What you really need is...

Intense full-body-exercises (for fat loss), mixed with specific oblique exercises (for building muscle).

If you're a lady and are worried you'll get too muscly... Put those fears to rest. Shaye does these all the time... and you can see by her photos that she's no hulk.

Below are 7 oblique exercises you can start using right now! Just add them into your workouts, they'll only add 5-7 minutes to your total training time.

Quite Simply, The 7 Best Oblique Exercises We've Ever Done:

Do these exercises 2-3 times per week with the heaviest resistance that you can safely do. This will help you develop your obliques quickly!

Once you've got the perfect amount of muscle, cut back to just once per week using the same weights.

These exercises use a range of equipment, so take your pick from what you have available.

1. The Killer Twists
2. Resistance Twists
3. Knee Pumps
4. Side Plank Raises
5. Swiss Ball Oblique Crunches
6. Dumbbell Side Dips
7. Pull up bar twists

The Killer Twists

This is the perfect example of a fat loss exercise. It uses many muscles and will leave you puffing like crazy.

There are plenty of other exercises like this so feel free to mix it up. We just like this one in particular because it also targets your obliques.

Make sure you knee doesn't move in front of your toes.

1. Get yourself a weight - a medicine ball will do the job.
2. Get into a low squat and hold the ball to one side.
3. Stand up tall and twist your body to the other side.
4. Return back to the start position.
5. Repeat.
6. Change sides.

Back to top

Side Plank Raises

            

Either do this exercise with one foot in front of the other, like Shaye is doing...or to make it even more difficult, stack one foot on top of the other.

You can also increase the difficulty by holding a weight on your hip.

1. Get into the position shown.
2. Raise your hips as high as you can and squeeze those obliques.
3. Lower your hips back to just above the floor
4. Repeat and then swap sides

Back to top

Resistance Twists

This is a beginner exercise. If you find this gets too easy, swap to a more difficult one. Don't waste your time with hundreds of reps! :)

1. Attach one handle of a resistance band to something sturdy.
2. Grip the other handle with both hands.
3. Keep your arms straight and twist your body to the side.
4. Keep a slow controlled movement.
5. Slowly move back to the start position.
6. Repeat and then change sides.

Back to top

Knee Pumps

Here's another full-body-blaster. This is an oblique exercise Tom picked up from his martial arts training. It is high intensity and will make your muscles scream!

1. Hold the kicking bag with both hands - If you don't have a bag then just pretend to hit something.
2. Stand with one leg in front of the other.
3. Using your back leg, knee the bag with as much force as you can.
4. Waste that bag!
5. Do it again and again and again.

Back to top

Swiss Ball Oblique Crunches

You can get a fantastic oblique workout with just this exercise alone! It hits your obliques hard. Control the difficulty by using more or less weight.

1. Find a wall, or something to jam your feet against.
2. Put the center of your body onto the swiss ball.
3. Crunch your oblique muscles and lift your upper body to the sky.
4. Squeeze your obliques at the top of the movement.
5. Hold for about 1/2 a second.
6. In a controlled movement, lower yourself.
7. Repeat.

Back to top

Dumbbell Side Dips

To make this exercise as effective as possible try to get a large range of motion. Exaggerate the height of your movements up and down.

1. Hold a weight in one of your hands.
2. Bend your body whilst lowering the weight closer to the floor.
3. Go as far as you can.
4. Now bend the opposite way and lift the weight as high as you can.
5. Repeat and then swap sides.

Back to top

Pull Up Bar Twists

Advanced oblique exercises like these require plenty of core strength. You'll discover this once you try it.
This exercise becomes more difficult the slower you do it. So move like a tortoise, your obliques will thank you later! :)

1. Hang from your pull up bar.
2. Raise your knee's up to chest height.
3. Twist your knee's to the left
4. Twist your knee's to the right.
5. Keep alternating between left and right.

 

http://www.fitness-training-at-home.com/oblique-exercises.html

How To Prepare For An Obstacle Course Race – Key Preparation Tips - askthetrainer.com

How To Prepare For An Obstacle Course Race – Key Preparation Tips

By Melissa Rodriguez | July 21, 2012

How to Prepare for an Obstacle Course Race: 6 Key Tips

Obstacle races and mud runs continue to rise in popularity. More than three million Facebook fans “like” adventure runs like the Tough Mudder, Warrior Dash, Spartan Race, and others. Just as many can be expected to sign up for an obstacle race in 2012.

If you are one of the many interested in trying an obstacle race, you’ll need to be prepared for your event. Some of the tips you may have read for running may also apply for obstacle race training. However, there are some unique points you will need to address in order to be ready for an unconventional run.

Learning how to prepare for an obstacle race with these six key obstacle course race preparation tips will be crucial to your success.

1. Assess your fitness level.

A fitness assessment will be helpful before you start your training. With a proper fitness assessment, you can get an idea of what weak links you may need to strengthen and improve upon during your training.

You may need help from a personal trainer for this step. A personal trainer can help you not only with conducting the actual fitness assessment, but also with interpreting results as they relate to your goal of completing an obstacle race.

2. Choose a race.

Once you have a good idea of your fitness level, you should be ready to pick a race that’s right for you. The good news is that there is a race for nearly any fitness level and interest. You don’t have to take on the Tough Mudder for your first race!

If you’re a beginner, you can work up to a longer race like the Tough Mudder or Spartan Beast, each of which can be longer than 10 miles. Start with a shorter race like the Warrior Dash or other 5k mud run. Keep in mind your training time: be sure to give yourself enough time to prepare for an obstacle race as you choose a specific race and date.

3. Do your homework.

Once you’ve chosen your race, it’s time to develop a training plan. In order to do this, you’ll need to be familiar with the demands of an obstacle race. To be in shape for an obstacle race, focus your training on the following:

• Running. Even though muddy patches may slow you down in an obstacle race, you’ll want to prepare to run as much of the actual course as possible. Work up to running the same distance as the race you are taking on. So if you are preparing for a 5k mud run, you should be able to run at least 3 miles before race day.
• Grip. Many of the obstacles you’ll face will require grip and forearm strength. To be ready for climbing, monkey bars, and similar obstacles, you’ll need to include grip exercises in your training.
• Legs. Strong legs will help you with your running. You’ll also need leg strength to pull your feet from quicksand-like mud. Be sure to include squats, lunges, deadlifts, and similar leg-strengthening exercises.
• Upper body. Some obstacles will require you to be able to pull your body over a wall or crawl under barriers. Developing your chest and back muscles through push-ups, pull-ups, and rows will help you overcome these challenges.

One last thing to consider is how the specific race you signed up for differs from other mud runs. What do other participants say are the most challenging obstacles in the course? Is there a unique component to the obstacle race you signed up for? For example, in Run For Your Lives, a zombie-themed obstacle race, you need to evade volunteers dressed as zombies during the course. In order to dodge “zombies,” you’ll need to add some agility drills to your training.

4. Make time to train.

Set aside time to train in your calendar and commit to it. Plan to train 4-5 days per week at least 8 weeks before your race. You will need to start even further ahead if you are not currently on an exercise program. If you’re new to a structured exercise program, give yourself enough time to build a foundation for fitness and train specifically for your obstacle course race.

5. Get necessary items for race day.

Beyond completing all the important training sessions for your race, you’ll need to dress comfortably and bring a few key items on race day. Here’s a quick checklist to go through:

• Comfortable clothes. Be sure you can move freely in the clothes you plan to wear for your race. You don’t want your apparel to weigh you down after having to possibly immerse yourself in muddy water. Attire among participants varies, but shorts and/or running tights and a breathable top are good lightweight options.
• Footwear. You need the right footwear for your obstacle race. You want your running shoes to be comfortable, but not brand new as you may want to part with them by the end of the race once they’ve gotten very muddy. A trail running shoe may be helpful for muddy patches, but some advanced racers prefer a lightweight, minimalist-type shoe so as to avoid mud weighing down their feet. The right footwear will depend on you, your fitness level, and mud running needs.
• Change of clothes and footwear. After the race, one of the first things you’ll want to do is get out of your race wear. Whether or not you plan on sticking around for the after-race festivities, you’ll want change into a clean, fresh, dry set of clothes. Bring an extra pair of socks and shoes or sandals as well.
• Towel. Expect to be wet and muddy after the race. You’ll need to towel off before changing clothes.

6. Enjoy the race.

Have fun and be safe. Pace yourself, slow down over muddy patches, and expect to be surprised by the obstacles you’ll overcome.


About the author: Melissa Rodriguez is a personal trainer, strength & conditioning coach, and fitness industry analyst. She specializes in many areas including Obstacle Race Training.


http://www.askthetrainer.com/how-to-prepare-for-an-obstacle-course-race/

Good Protein - WebMD

Good Protein

 

Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits.

Seafood

Seafood is an excellent source of protein because it's usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

 

Milk, Cheese, and Yogurt

Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of protein but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low fat dairy to keep bones and teeth strong and prevent osteoporosis.

Eggs

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans

One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than 20 years ago.

Soy

Fifty grams of soy protein daily can help lower cholesterol about 3%. Eating soy protein instead of sources of protein higher in fat -- along with a healthy diet -- can be heart healthy.

Lean Beef

Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin B12.

Protein on the Go

Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of protein and is low in sugar and fat.

Protein at Breakfast

Research shows that including a source of protein like an egg or Greek yogurt at breakfast along with a high fiber grain like whole wheat toast can help you feel full longer and eat less throughout the day.




Reviewed by Michael W. Smith, MD on August 11, 2011
http://www.webmd.com/fitness-exercise/guide/good-protein-sources
 

Fitness Tips For Avoiding the Holiday Weight Gain - Bodybuilding.about.com

Fitness Tips For Avoiding the Holiday Weight Gain

Fitness Tips For Staying In Shape Throughout The Holidays

From Hugo Rivera, former About.com Guide

by Heather Wojdyla

As we enter the holiday season, many of us stress out about gaining excess weight. With all of the delicious meals and family gatherings filled with baked goods, how could one not be tempted? There are many ways to beat the battle of the bulge and even improve your fitness level before the New Year rolls around. Below I will list my top 12 tips for staying in shape throughout the Holidays and avoiding the typical holiday weight gain.

1.  Set Some Fitness Goals and Have a Plan: First and foremost I would recommend that you set fitness goals and stick to a plan, such as the one offered in Hugo's Holiday Survival Guide. Without goals and a plan to go by it is just too easy to start missing workouts and blowing the diet.

2.  Use Moderation When Cheating On Your Diet: Allow yourself to indulge a little here and there, but limit your portions. Far too many of us think "Oh, it's a holiday so I should eat as many treats as I can because once the holiday season is over, I can't have treats anymore!" This is a huge misconception! Why not have a small taste of what you want, and enjoy the time with your family rather than a huge plate of food and a belly ache. Cookies and pies are around 365 days a year, and with planned cheat meals you can enjoy them every week. So don't make the holiday season a reason to ruin your hard earned results.

 3.  Make Yourself A Goal To Do Something Active Each Day: It might not be your average workout, but try to get out and move for at least 30 minutes. The Holiday's Workout Routine offered in this site may be a good plan for you to try if you know in advance that you do not want to train more than 3 times a week through the Holiday Season.

4.  When Short On Time, Emphasize The Weights Training Portion Of Your Workouts: Muscle aids in burning fat, and will help to fight off the extras that you normally don't eat. If you are going to cut the workout short for the day, I would suggest hitting the weights first, even at the expense of cardio. If this is the case, you can use supersets and giant sets to make your weight training workouts more aerobic in nature.

5.  Eat A Balance Of Macronutrients: Do not cut out any food groups as you will most likely be hungry and eat foods that your body doesn't really need. If you are hungry, fill up on protein and veggies as protein increases your metabolism by up to 20% and veggies take more calories to digest than what they contain.

6.  Limit Your Alcohol Consumption: you are better off eating an extra cookie than consuming numerous cocktails. Excess alcohol just contributes too much to fat gain.

7.  Drink Plenty Of Water: Many times we will overeat because we are dehydrated and thirsty. Therefore, make sure that your water intake is adequate. Besides, water also gives you a sense of fullness so if properly hydrated you will be consuming less food.

8.  Eat Your Regularly Scheduled Meals: If you skip meals in preparation for a family gathering and the buffet of food set out at a holiday party, you are setting yourself up for disaster. Make sure that you eat all of your meals and that the carbohydrates in all of these meals have a low glycemic index; especially breakfast as research indicates that people who eat a breakfast with low glycemic carbs, will typically eat significantly less food and have more stable energy levels than those who do not.

9.  Don't Keep "Danger" Foods Around: We all have some food that will trigger a binge, so try to keep these food out of the house.

10.  Brush Your Teeth Following A Meal: Sounds silly but who wants to eat after they have that minty fresh breath?

11.  Limit Your Time In Front Of The Television Set: Rather than sitting in front of the television set when you have some free time, spend time with the ones you love by visiting them or giving them a call. In this manner, you will not be influenced by the numerous commercials that constantly market foods and you will get to spend time with your loved ones (which is what the Holidays should be all about) at the same time. 


12.  Plan A Time Each Week To Wear One Of Your Favorite Tight Outfits: Whether it is a cute holiday dress for the girls, or a new muscle baring shirt for the guys, once you have in your mind that you want to wear your "hot" outfit for a particular reunion or party, you will be less likely to stuff your face. Since this is the Holidays, typically you will have at least one of these every ten days or so. You can, in this manner, save your cheat meals for the particular reunion, and then eat clean the remainder of the time.

Conclusion
Decide today that you want to make the best out of this holiday season. Don't wait until January 1st to set your New Year's Resolution; set it today. You will enter 2007 feeling great and will be able to focus on a different goal than 90 percent of the population. You only live once, so enjoy what you love in moderation. Make the holiday season about being with your loved ones rather than feeling guilty about eating too much. Stay active, even if it is not your normal routine, and you will maintain or progress even during this time of year.

Set your goals and enjoy the season!

About The Author

Heather Wojdyla is a NASM Certified Personal Trainer with a Bachelors of Science in Exercise Science/Adult Fitness from the University of Tampa. She has numerous years of training experience and has competed successfully as a natural competitor in various Figure competitions at the State and National level. Heather is currently working on her first women's fitness book.


http://bodybuilding.about.com/od/howtoachieveresults/a/holidayweight.htm

10 Foods High in Vitamin D - Global Healing Center

10 Foods High in Vitamin D

 

Published on October 5, 2009 by Dr. Edward F. Group III, DC, ND

 

Although we can find many foods in the supermarket that have been fortified with a synthetic form of Vitamin D, there are only a select number of foods containing vitamin D in them naturally.

Normally, our body takes in Vitamin D in the form of sun-synthesis through the skin. But in our modern times, where many of us spend countless hours inside houses, cars and shopping malls, our actual exposure to the sun is limited. This fact may be a principle cause of many ailments, including depression.

For this reason, it is extremely important to have a diet high in Vitamin D or take a vitamin D3 supplement.

This is my ‘List of Foods Containing Vitamin D’, as well as some of the great potential benefits of the vitamin. (In no particular order)

Personal Disclaimer:

Being a vegetarian I personally use Vitamin D3 serum from premier research labs or consume Shiitake mushrooms. I also make sure I get some sunlight everyday. However, because I have received so many requests from meat eaters on sources of Vitamin D in foods I decided to post the following food sources. I must say though that I do recommend a meatless diet for optimum health.

Top Foods Containing Vitamin D

 

Shiitake & Button Mushrooms:

Surprisingly, the dried versions of shiitake mushrooms are high in Vitamin D. This may be due to the fact that these mushrooms are adept at sucking up sunlight. Shiitake is also rich in B Vitamins like B1 & B2. Make sure that you find mushrooms that have been dried in the sun, not by some artificial means, in order to extract the benefits of high Vitamin D content.

Mackerel:

A small, 3½ ounce portion of this Omega-3 rich fish will give you 90% of the recommended daily amount. Currently, the FDA recommends that we eat more of these oily fishes to infuse our bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that our body cannot produce on its own.

Sockeye Salmon:

A small 3½ ounces portion of cooked salmon will give you 90% of the Dietary Reference Intake for Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed. Salmon eat zooplankton, an excellent source of the important vitamin.

Herring:

Fish like herring are so high in vitamin D because they are the part of our food chain that thrive on plankton, which is chock-full of the vitamin.

Sardines:

Sardines are one of the best foods containing Vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for Vitamin B12, Omega-3 Fatty Acids, protein and selenium.

Catfish:

Again, another fish that makes a habit of feeding on plankton, catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.

Tuna fish:

Eat 3 ounces of tuna daily for 50% of your Vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats,” providing a host of health benefits to your body, like better memory and brain function.

Cod Liver Oil:

If you can stomach the strong aroma, this oil is super-rich in sunlight Vitamin D. This marvelously golden, yet terrible-tasting oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help you increase your bones ability to stay strong and healthy. Because of its high Vitamin D content, cod liver oil has also been shown to prevent osteoporosis in adult, improve brain function and optimize the functioning of the nervous system. What is more, the oil holds 10,000 IUs of vitamin D. One tablespoon of the oil provides more than enough Vitamin D for the day.

Eggs:

Eggs are another food containing vitamin D in small amounts. Eating one egg will provide you with approximately 10% of your daily needs. I would personally recommend to eat free-range eggs from a local farm, if possible.

Sunshine:

Okay, we know it’s not a food, but daily “doses” of sunshine can seriously up your Vitamin D intake. In fact, this vitamin has actually been referred to as the sunshine vitamin. Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormone. This is great news for those of us that can take a sun-bath daily. But for those of us in colder, cloudier climates, we can up our intake from the foods we eat. This could explain why Native Inuit people in Alaska ate so much fish!

Health Benefits of Vitamin D

There are many reasons to stock up on foods containing vitamin D. Health benefits of the vitamin include:

• The prevention of chronic diseases such as many forms of cancer, osteoporosis, diabetes, heart disease, hypertension.
• The protection and lubrication of your bones, teeth and hair.
• The regulation of cellular growth and healthy cell activity
• Overall reduction of the inflammatory response, a condition known to cause many chronic diseases, from cancer to diabetes to obesity.
• Protection against adult osteoporosis
• Reduction in the risk of breast cancer in postmenopausal women
• Significant reduction in the occurrence of prostate cancer in African-American men

As I mentioned above, if you are a vegetarian or don’t eat fish, you can still get the same benefits by taking a vitamin d supplement or make sure to get plenty of sun on a daily basis.




http://www.globalhealingcenter.com/natural-health/10-foods-containing-vitamin-d/
 

 

 

Burn 2,000 Calories on the Treadmill - fitnessmagazine.com

Burn 2,000 Calories on the Treadmill

Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.

By the editors of FITNESS

   

Monday

• Power walk: 30 minutes
• Strength-train: 20 minutes

Total: 50 minutes
   

Tuesday

• Warm up: Walk easily, then briskly: 3 minutes
• Power walk: 2 minutes
• Run fast (but don't sprint): 2 minutes
• Repeat Steps 1 & 2: 10 times
• Cool down: Walk easily: 2 minutes

Total: 45 minutes
   

Wednesday

• Warm Up: Walk easily: 5 minutes
• Do your favorite strength-training move: 12 reps
• Power walk at 4% to 6% incline: 3 minutes
• Repeat Steps 1 & 2: 6 times
• Cool down: Walk easily: 5 minutes

Total: 40 minutes
   

Thursday

• Warm Up: Walk easily, then briskly: 3 minutes
• Power walk: 2 minutes
• Run fast (but don't sprint): 2 minutes
• Repeat Steps 1 & 2: 6 times
• Cool down: Walk easily: 3 minutes

Total: 30 minutes
   

Friday

• Repeat Monday's routine

Saturday

• Warm Up: Walk easily, then briskly: 5 minutes
• Power walk: 2 minutes
• Run fast (but don't sprint): 4 minutes
• Repeat Steps 1 & 2: 6 times
• Cool Down: Walk easily: 4 minutes

Total: 45 minutes
   

Sunday

• Rest

Originally published in FITNESS magazine, November/December 2008.


http://www.fitnessmagazine.com/workout/cardio/treadmill/burn-2000-calories-on-the-treadmill/

Foods for Bone Health: Get Your Calcium Here! - Prevention

Foods for Bone Health: Get Your Calcium Here!

Meet your daily requirements for calcium with these dairy foods and vegetables

Getting enough calcium from your diet can be tricky. According to the Institute of Medicine, Americans consume about 72% of their dietary calcium from milk, cheese, and yogurt and from foods to which dairy products are added, such as pizza and ice cream. The rest is derived from vegetables (7%); grains (5%); legumes (4%); fruit (3%); meat, poultry, and fish (3%); eggs (2%), and miscellaneous foods (3%).

While people can absorb about 30% of the calcium in dairy and fortified foods (such as orange juice, tofu made with calcium sulfate, and soy milk), absorption is about twice as high from certain green vegetables, such as broccoli, bok choy, and kale.

Much less calcium is absorbed from foods with high levels of oxalic acid—spinach, collard greens, sweet potatoes, rhubarb, and beans—and eating spinach with milk, for example, also reduces the calcium you can absorb from the milk. The calcium in foods that are high in phytic acid—whole grains, wheat bran, beans, seeds, nuts, and soy isolates—is also poorly absorbed, but these foods do not block absorption from other calcium-rich foods like milk.
Best Exercises for Bone Health (click on blue highlighted words to view exercises)

Food	Amount	Calcium (mg) Per Serving
Yogurt, plain, low-fat	8 oz	415
Sardines, canned, with bones	3 oz	325
Cheddar cheese	1.5 oz	306
Milk, fat-free	1 cup	299
Milk, 2%	1 cup	293
Milk, whole	1 cup	276
Mozzarella, part-skim	1.5 oz	310
Yogurt, fruit, low-fat	8 oz	345
Orange juice, fortified	6 oz	378
Tofu, firm	1/4 block	163
Salmon, canned	3 oz	183
Cottage cheese, 1%	1 cup	138
Tofu, soft	1/2 cup	138
Spinach, cooked	1/2 cup	123
Calcium-fortified cereal	1 cup	100-1,000
Instant breakfast drink	8 oz	105-250
Frozen yogurt, vanilla soft-serve	1/2 cup	103
Turnip greens, boiled	1/2 cup	99
Ice cream, vanilla	1/2 cup	84
Soy beverage, fortified	8 oz	80-500
Broccoli, raw	1/2 cup	21
Cream cheese	1 Tbsp	14

Read more: http://www.prevention.com/health/health-concerns/dietary-sources-calcium#ixzz2EiKRlnJQ

Sandbag Training for Fighters - Fightauthority.com

 

Sandbag Training for Fighters

 

Sandbag training offers many benefits that traditional gym lifting and traditional strength training may not offer. This is especially true for combat focused athletes and mixed martial artists.

 

 

If you think about martial arts training, fighting, and competive sports - rarely is the strength you are using "linear". You are not pushing, grabbing, holding and gripping at straight angles similar to a barbell or dumbell. You are fighting an opponent who is constantly changing, moving and adapting.

 

When you are weight lifting or gym strength training, advanced lifters are able to find their "groove" and learn a technique to lift a certain way for certain exercises. If you listen or watch a powerlifter bench, squat or deadlift; you will see there is a very specific way that they position their body and a very specific way they perform the exercise.

 

You cannot do that with a sandbag. A sandbag is non-cooperative and un-predictable. It requires every muscle possible to lift and hold it. There is no grove or specific placement of the hands and feet because the sandbag is continually moving and changing.

 

Because of the non-cooperative behavoir of the sandbag, it also improves your trunk and core strength. These muscles have to work harder to stabilize the body against the akward load of the sandbag.

 

Grip Strength

 

One key benefit that sandbags offer is a greater grip strength. There is not one person on the planet who could not benefit from greater grip strength. This is especially true for grapplings, MMA fighters, wrestlers, and martial artists in general. The ability to hold and control an opponent is crucial is these fighting arts. The difference with a sandbag compared to a traditional grip strength trainer is that the sandbag is changing and adapting again. Not one grip is exactly the same. At times you will be pinching, supporting, holding and balancing. Not only will your grip and finger strength improve, but you're wrist and forearm muscles will also benefit.

 

Obtaining or making a Sandbag

 

Making a sandbag is easy, or you could buy one online. I made 2 of mine for about $30 a piece.

1. thick canvas bags at the army surplus store
2. cotton string laundry bag
3. strong zip lock freezer 1qt. bags
4. duct tape
5. play sand.

Fill the zip lock bags about half way, take out all the air out of them, duct-tape the them closed, then double bag them again.

Put them into the laundry bag, then put the laundry bag into the canvas bag. You can also get a nylon laundry bag as well and put the cotton one into the nylon one, then put them all into the canvas bag.

I also made a ton of extra zip lock bags weighing about 2 lbs each. This way I can adjust the weight if needed.

 

Sandbag Exercises

Just about every major strength exercise you can do at the gym, you can do with a sandbag. How you put it together is up to you. One of my favorite sandbag training videos is below done by the deisel crew.

Here are some great exercises you can do with a sandbag.

1. Clean and Press
2. Snatch
3. Push Press
4. Get Ups
5. Lunges
6. Deadlifts
7. Squats
8. Rows

And I'm sure you could find many others. I enjoy just throwing my sandbag over my head, forward, up, etc. Play a game of catch with a friend!

 http://www.fightauthority.com/martial-arts-topics/training-your-body/sandbag-training-and-workouts/

***************************************************************************************

 

Sample Videos of Sandbag Workouts 

 5 Sandbag Exercises For A Complete Core Workout

 

 

5 Best Core Sandbag Exercises | Sandbag Workout | Josh Henkin

 

 

 

Sandbag Training with Josh Henkin

 

 

 

Silent Signals You're Stressed - Prevention

Silent Signals You're Stressed

10 body clues that you need to chill out—stat

 

Are you more stressed than you think?

 

The occasional manic Monday is a fact of modern life.

 

But if you're under chronic stress—suffering a daily assault of stress hormones from a demanding job or a personal life in turmoil—symptoms may be subtler, says Stevan E. Hobfoll, PhD, chair of the department of behavioral sciences at Rush University Medical Center. If you experience any of the signs that follow, take some time out every day, he says, whether it's to go for a walk or simply turn off your phone.

1. Stress Symptom: Weekend headaches

A sudden drop in stress can prompt migraines, says Todd Schwedt, MD, director of the Washington University Headache Center. Stick closely to your weekday sleeping and eating schedule to minimize other triggers.

2. Stress Symptom: Awful period cramps

The most stressed-out women are more than twice as likely to experience painful menstrual cramps as those who are less tense, a Harvard study found. Researchers blame a stress-induced imbalance of hormones. Hitting the gym can soothe cramps and stress, research shows, by decreasing sympathetic nervous system activity.

3. Stress Symptom: An achy mouth

A sore jaw can be a sign of teeth grinding, which usually occurs during sleep and can be worsened by stress, says Matthew Messina, DDS, a consumer advisor to the American Dental Association. Ask your dentist about a nighttime mouth guard—up to 70% of people who use one reduce or stop grinding altogether.
 

4. Stress Symptom: Odd dreams

Dreams usually get progressively more positive as you sleep, so you wake up in a better mood than you were in when you went to bed, says Rosalind Cartwright, PhD, an emeritus professor of psychology at Rush University Medical Center. But when you're stressed, you wake up more often, disrupting this process and allowing unpleasant imagery to recur all night. Good sleep habits can help prevent this; aim for 7 to 8 hours a night, and avoid caffeine and alcohol close to bedtime.
 

5. Stress Symptom: Bleeding gums

According to a Brazilian analysis of 14 past studies, stressed-out people have a higher risk of periodontal disease. Chronically elevated levels of the stress hormone cortisol may impair the immune system and allow bacteria to invade the gums, say researchers. If you're working long hours and eating dinner at your desk, keep a toothbrush on hand. And "protect your mouth by exercising and sleeping more, which will help lower stress," says Preston Miller, DDS, past president of the American Academy of Periodontology.

6. Stress Symptom: Out-of-nowhere acne

Stress increases the inflammation that leads to breakouts and adult acne, says Gil Yosipovitch, MD, a clinical professor of dermatology at Wake Forest University. Smooth your skin with a lotion containing skin sloughing salicylic acid or bacteria-busting benzoyl peroxide, plus a noncomedogenic moisturizer so skin won't get too dry. If your skin doesn't respond to treatment within a few weeks, see your doctor for more potent meds.

7. Stress Symptom: A sweet tooth

Don't automatically blame your chocolate cravings on your lady hormones—stress is a more likely trigger. When University of Pennsylvania researchers surveyed pre- and postmenopausal women, they found only a small decrease in the prevalence of chocolate cravings after menopause—smaller than could be explained by just a hormonal link. Study authors say it's likely stress, or other factors that can trigger women's hankering for chocolate.

8. Stress Symptom: Itchy skin

A Japanese study of more than 2,000 people found that those with chronic itch (known as pruritis) were twice as likely to be stressed out as those without the condition. Although an annoying itch problem can certainly cause stress, experts say it's likely that feeling anxious or tense also aggravates underlying conditions like dermatitis, eczema, and psoriasis. "The stress response activates nerve fibers, causing an itchy sensation," explains Yosipovitch.

9. Stress Symptom: Worse-than-usual allergies

In a 2008 experiment, researchers from Ohio State University College of Medicine found that allergy sufferers had more symptoms after they took an anxiety-inducing test, compared with when they performed a task that did not make them tense. Stress hormones may stimulate the production of IgE, a blood protein that causes allergic reactions, says study author Janice Kiecolt-Glaser, PhD.

10. Stress Symptom: Bellyaches

Anxiety and stress can cause stomachaches, along with headaches, backaches, and insomnia. One study of 1,953 men and women found that those experiencing the highest levels of stress were more than three times as likely to have abdominal pain as their more-relaxed counterparts. The exact connection is still unclear, but one theory holds that the intestines and the brain share nerve pathways; when the mind reacts to stress, the intestines pick up the same signal. Because of this link, learning to manage stress with the help of a clinical psychologist, meditation, or even exercise can usually help relieve tummy trouble too. However, if you have frequent bellyaches, see your doc to rule out food allergies, lactose intolerance, irritable bowel syndrome, or an ulcer.

 

Read more: http://www.prevention.com/health/emotional-health/silent-signals-youre-stressed/4-stress-symptom-odd-dreams#ixzz2EiMU52gP

Best and Worst Exercises for Bad Knees - Prevention

Best and Worst Exercises for Bad Knees

Sidestep injury by perfecting your form while working out
By Michele Stanten

 

Exercise may be the best medicine for chronic achy knees. "Strengthening the muscles around the joint protects you from injury by decreasing stress on the knee," says Willibald Nagler, MD, chairman of rehabilitation medicine at New York Presbyterian Hospital-Cornell Campus in New York City. But you must use good form and technique when doing exercises for knee pain.

The First Commandment

Never bend your legs to a point where your knees stick out past your toes. That puts a lot of pressure under the kneecap. This not only applies to the following exercises for knee pain but also when you're stretching or doing aerobic activities such as step aerobics.

Best Exercises for Knee Pain

Partial Squats Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.

Stepups Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.

Side-lying Leg Lifts Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.

Inner-thigh Leg Lifts Wearing ankle weights above the knee, lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight. Support your head with your left arm. Slowly lift your left leg about 3 to 5 inches, then lower. Repeat with your right leg.

Calf Raises Using a chair or wall for balance, stand with your feet about hip width apart, toes straight ahead. Slowly lift your heels off the floor, rising up onto your toes. Hold, then slowly lower.

Straight-leg Raises Sit with your back against a wall, left leg straight and right leg bent with your foot flat on the floor. Slowly raise your left leg straight up about 12 inches off the floor. Hold, then slowly lower. Repeat with your right leg.

Short-arc Knee Extensions In the same starting position as the straight-leg raises, put a ball (about the size of a basketball) under your left knee so that your leg is bent. Slowly straighten your leg. Hold, then slowly lower. Repeat with your right leg.

Hamstring Stretch Lie on your back with your left leg flat on the floor. Loop a towel or rope around your right foot and pull your leg as far as comfortable toward your chest, while keeping a slight bend at the knee. Keep your back pressed to the floor throughout the stretch. Hold for 10 to 30 seconds and then release. Repeat three or four times with each leg. Do this stretch five or six times a week.

Worst Exercises—Avoid These

A few of the following exercises can be done safely if you have chronic knee problems; they're on this list because they're more likely to be done improperly. The exercises above are safer, while still giving you similar results.

• Full-arc knee extensions
• Lunges
• Deep squats
• Hurdler's stretches

Read more: http://www.prevention.com/health/health-concerns/exercises-knee-pain?page=2#ixzz2EiJLbZbv

 

How to Use a Yoga Strap - eHow

How to Use a Yoga Strap

 

eHow Sports & Fitness Editor

                         

This article was created by a professional writer and edited by experienced copy editors, both qualified members of the Demand Media Studios community. All articles go through an editorial process that includes subject matter guidelines, plagiarism review, fact-checking, and other steps in an effort to provide reliable information.

                                        

By an eHow Contributor

Yoga straps come in a variety of materials and resistance levels. Beginners and experts alike enjoy an added challenge when using yoga straps to increase resistance for strength training. Yoga straps can also be used to deepen or guide certain stretches. 

 

Instructions

• 1.  Add the straps to any pose, for resistance when strength training, where you hold your arms at a distance from one another, such as the warrior pose.
• 2.  Use a yoga strap for resistance training for your legs in sitting and lying down poses by taking a longer strap, holding one end in each hand and looping the strap under your feet so that when you straighten your legs, the strap causes resistance. Resistance training with your legs is more difficult than your arms, but the straps can be useful if you can get a little bit creative.
• 3.  Hold the yoga strap in a resistance position for as long as you would typically hold the position. Try out the strap on positions that you might hold for 30 seconds or longer to challenge your strength.
• 4.  Do repetitions of a motion that works against the resistance of the strap while standing in a pose. For example, you might stand in the warrior pose and repeatedly outstretch your arms, working against the resistance. Do multiple sets of repetitions, resting between sets as you would when weight training.
• 5   Stretch using the straps by allowing them to function as extensions of your reach. The strap should easily connect one limb to another in a situation that might usually be a strain for you.
• 6.  Use yoga straps to stretch the legs and groin in cases such as the pigeon pose, with one leg behind you. Loop the strap around the foot that is behind you and pull the foot up with the strap. You can achieve a deeper stretch with the strap than you would just holding the foot with your hand.
• 7.  Stretch your arms and shoulders using yoga straps. The straps are especially helpful when you are stretching in hard to reach positions. For example, if you place one hand behind your back and reach the other hand over your shoulder to touch your upper back, you can stretch the chest, arms and shoulders by holding a yoga strap in each hand and pulling with both to stretch.
• 8.  Improve your technique on other common stretches, such as a simple forward bend stretching your hamstrings. If you can't reach the ground, stand on a yoga strap and then hold on to each end, using the strap to pull yourself closer to the ground and deepen the stretch.

Read more: How to Use a Yoga Strap | eHow.com http://www.ehow.com/how_2106675_use-yoga-strap.html#ixzz2EiPlPPDE

******************************************************************************

The videos below demonstrate the many stretching methods by using a yoga strap.  Based on my experience, I find that stretching after a difficult workout, helps diminish the muscle pain that is experienced the following day.   Stretch safely! 

-FC

 

Fitness Tip Video: Yoga Strap Stretching 

 

 

How to Use a Yoga Strap for Yoga and Better Flexibility

 

 

 

Yoga Warm Up Exercises : Yoga Strap Shoulder Stretches

 

 

Dynamic Stretches with ATI's Stretch Strap 

 

 

Best Hip Flexor and Quad Stretches

 

 

Supine Hamstring Stretch