Hey everyone!

Hey everyone! It's been a little while since I've posted while I get the swing of my full time school schedule. I am a full time student at University of Houston Clear Lake's Fitness & Human Performance program--- and I LOVE IT!! The fitness world is constantly improving, learning more, adapting- I want to be like that for the readers of my blog- I'll keep learning & sharing along my student journey!

In the meantime if you have a facebook account, you should "like" my page on facebook- I share shorter tidbits and some great motivational pictures! Here's the link to that page:

http://www.facebook.com/#!/FitnessHealthHappiness

Please feel free to message me anytime at that page- I answer ALL fitness related messages. I feel strongly that the more we learn about our health, the more likely we are to make the right decisions- because we know WHY :) Everyone should have access to fitness information and support- if I don't know the answer to your question, I will find someone who knows or a resource that can explain it and I will get back to you! In the meantime, get out there and enjoy life :) !!!

New Advancements in the Treatment of Mesothelioma

“The latest developments in the treatment of Mesothelioma”

By: Erin Brush

Imagine the hardest-working person that you know; for most of us, this probably conjures images of people of strength and of untouchable work ethic, such as our military, maritime workers, railway workers, miners, drill men and more. If you have experience with or familial connections to someone who fits this image, a person who has put in hard and honest work for their entire lives, then it may be devastating to learn that they are the very population at highest risk for developing deadly Mesothelioma.

Mesothelioma is a cancer of the lung lining and, in the United States, it is primarily caused by exposure to Asbestos. Asbestos is a fibrous mineral that was used in many industrial and insulation materials as a way of making them more fire retardant before its use was banned in the 1980’s. Before it was banned as a result of the research determining its health dangers, many hard working people were exposed to it and the risks that asbestos exposure poses (Mesothelioma&lungcancer.org).

            Mesothelioma is aggressive and it is a serious diagnosis; because of the gravity of getting such news weighing so heavily on the receiver and their family, many people will avoid discussing treatment right away. It is a devastating message to accept and feelings of shock and fear are both acceptable and reasonable. Despite this reality, it does not minimize the gravity of the situation to take a proactive approach and move mental processes towards considering treatment options. Due to the nature of Mesothelioma, it is not only proactive, it is necessary. Absolutely all Mesothelioma diagnosed individuals have treatment options. These options may be curative or palliative in nature; whichever the patient chooses, they should be aware and given an understanding of everything that they could choose.

            The encouraging news is that there are a growing number of treatment options in the field of Mesothelioma. Current treatment is usually one or a combination of the options of surgery, radiation and chemotherapy and will depend on a number of individualized characteristics of that particular patient’s condition (www.maacenter.org). That is, what works best for one patient is not necessarily going to be what is best for another patient of the same diagnosis with different characteristics. Finding the best treatment is a collaborative effort between the patient and the specialist physicians who will be handling their treatment who could include an oncologist, a pulmonologist, radiologist and more. The collaboration of specialists will help the patient to benefit from the expertise of each of their perspectives so that they can provide the best information for that particular patient to decide what they want based on their patient rights.

            Though the current widely-used treatments available for Mesothelioma have generated an exponentially higher degree of hope in recent years, the latest developments in the treatment of Mesothelioma are found in clinical trial participation. Patients with a diagnosis of Mesothelioma can choose to participate in clinical trials which test new treatments and medications before they are released to the general public for use in treatment. In these clinical trials, the medications being used have not yet passed the test to determine correct dosage required to achieve the effectiveness of the drug being used. The clinical trials themselves are that test. Patients that choose to participate are receiving the latest treatments available and also serving what is potentially a higher purpose in providing research information to help medical professionals get closer to discovering ways to treat and even someday cure Mesothelioma (www.asbestos.com).

            Extraplural pneumonectomy (EPP) is one of the latest developments in Mesothelioma treatment. It involves the removal of the lung along with the covering tissue of the lung, the heart and the diaphragm. This treatment has resulted in long term survival and a significant reduction in the number of cancerous cells present in the patient (www.asbestos.com). This treatment has been associated with high mortality rates during surgery or following the surgery as a result of serious complications, though these rates have been decreasing as surgical technique improves and procedure experience among surgeons is established. Mortality rates have dropped to less than 5% (www.mesotheliomahelp.net). Despite having a relatively high complication risk, most surgeons who find that a patient is a good candidate for the surgery would encourage the patient to go through with the procedure because of the value of the potential benefits.

            Another developing treatment in Mesothelioma research is intracavitary chemotherapy. This treatment is currently being evaluated and has shown some promising results thus far. In this treatment, the patient undergoes surgery to remove the tumor during which chemotherapy is administered directly into the chest and abdominal cavity. Healthy cells are protected during this procedure through the use of a cytoprotective agent to isolate against the chemotherapy effects (www.asbestos.com). Different chemotherapy drugs and drug combinations are being researched to determine what is most effective and these developing advancements may be very encouraging for the future of Mesothelioma treatment.

            Mesothelioma is a heavily weighted diagnosis that comes with a lot of fear and panic for those who receive it and for their family members. They may feel hopeless or overwhelmed by the information and frustrated that such a diagnosis can be tied to what is debatably the hardest working class of individuals. Though these emotions are reasonable and founded, all patients receiving this diagnosis and their family members must rally to arm themselves with information about the latest options for treatment. Having this information gives the patient the ability to decide what they do value and what they do want out of their care. Knowing that a treatment option is available is not a commitment to undergo it and learning new options should not be avoided as a means of control. Ultimately the power of choice is in the patient’s hands alone and that power is only strengthened by the information available to them.

Read more: http://www.mesotheliomahelp.net

Follow us: @_mesothelioma__ on Twitter

             

<a href="http://www.mesotheliomahelp.net" title"Mesotheliomahelp.net Scholarship" style="width:100%; text-align:center; display:block; margin: 10px 0;" > <img src="http://www.mesotheliomahelp.net/wp-content/uploads/mesothelioma_scholarship.png" alt="Mesothelioma Asbestos Information" /> </a>

           

References:

Mesothelioma&lungcancer.org. (n.d.). Mesothelioma- cancer of the lung lining. Retrieved from http://www.mesothelioma-lung-cancer.org/asbestos-causes-mesothelioma.html

www.asbestos.com. (n.d.). Mesothelioma cure. Retrieved from http://www.asbestos.com/treatment/mesothelioma-cure.php

www.maacenter.org. (n.d.). Mesothelioma treatment. Retrieved from http://www.maacenter.org/mesothelioma/treatment/

www.mesotheliomahelp.net. (n.d.). Mesothelioma treatments: Curative surgery – extrapleural pneumonectomy. Retrieved from http://www.mesotheliomahelp.net/mesothelioma-treatments-extrapleural-pneumonectomy

Ab workout 2 of 3

ALWAYS stretch & warm up. Abs are just like leg muscles or any other muscle in your body- you can hurt yourself if you don't warm up- I recommend a 5 minute warmup with dynamic stretching (see previous blogs for stretching info).


*This is the second of 3 ab workout routines that I'm going to share- check out the first one for more information about form- it's really important to train abs correctly or you can actually strengthen your midsection to stick out!

- Hold a forward plank (on elbows, back straight like you're doing a pushup) for 30 seconds. If you can't do a full 30 seconds, keep resetting until you've done a total of 30 seconds (as in, 5 seconds, back up add five more seconds, back up add eight seconds, whatever you need to do- however long it takes, get to 30.)
-50-100 crunches (alternate your leg style as explained in first blog)
-Left side plank 30 seconds
-2 x 25 bicycle crunches
-Right side plank 30 seconds
-2x20 side crunches
- 10 burpees
- 50 reverse crunches
- 2 x20 mason twists
-50-100 crunches
-30 scissor kicks
- 30 squats (put your hands out in front of you and focus on balancing, using a tight core to go straight down and straight back up without letting your knee come over your toes).

-- cool down and stretch.

--- It does NOT matter how fast you go through this. What does matter is form. Focus one getting the most out of each movement, holding your abdominals in tight and breathing (if you're engaging correctly you will be able to breath normally- see previous blog if this is confusing).

--- Don't give up. Doing some of this is better than not doing any of it- and you'll see if you keep it up that this will become easier until suddenly you're looking for the next challenge!

Abs workout 1 (in a series of 3)

**Be sure to read my earlier blog "Getting the most out of your Core workouts"--- That's important information not repeated here!

One of the top fitness 'wishes' that I hear (from men and women) is to have a flat stomach or to get that visible 6-pack. And for some reason, a lot of women who have had kids think that is something that just doesn't happen after pregnancy- good news is that's not true! I never had a visible six-pack until after having my two children (with back to back pregnancies, mind you!). Check it out:

Pregnancy #2 (just 8 months after pregnancy #1):

 (Post pregnancy, youngest is 2 years old)

So it's definately do-able, but there's a reality check side to this too. Whether you know it or not, you have a 6-pack right now (for real!). You always have one, but whether it shows or not depends on the amount of adipose tissue (fat) on top of it. What does that mean? Well, you could do 1,000 crunches a day (which would be impressive) and still not be able to see your abs if you have excess fat- so part of the ab challenge is that you have to mix in cardio and weight bearing activity for an all-body workout and lose weight so you can see the work you're doing with your abs!

I have an Abs workout below. It is important to understand that this, as written, might be too hard- I'm not there with you as an individual writing your plan based on what's going on with you- I'm writing down what I just did. You may need to modify the numbers a bit- but as long as you are going to failure (can't do anymore because you actually physically can't), you'll get something out of this. Every time you do it, you'll be able to do more- write down what exercises you you do and how many (or how long) you made it through. You'll be really encouraged by progress on paper before you see the abs that are right there under the surface, just waiting to be revealed!

I'm going to write a series of 3 ab workouts that you can alternate between- change it up so that neither you nor your body gets bored with it. You can change it up as often as you want, as long as you're consistent with the fact that you're doing something. This doesn't take very long and this workout would be something that you would tack on to your other workouts or put between cardio days if you'd rather do it like that. To get results, something is better than nothing, but I would do this at least 3 times a week when you're in change-mode. You know your body best and what you are capable of, remember, hurting yourself doesn't get results- do not work out your abs while they are still sore from the last workout. On days like that, do other activity, and focus on getting good ab stretches done.

***Make sure you check the form notes at the bottom of this before getting started, and as with everything, you must have had a doctor's permission stating that you are healthy enough for working out before starting any fitness plan.

As with any workout, do your warmup and stretching. It does you no good if you get hurt, you'll be set back in your goals more than the five minutes it would have taken to warm up!

___________________________________________________________________________

Abs Workout 1:

100 Crunches- (Every 20, change your style by moving your legs alternating between: classic, butterfly, knees to the left, knees to the right, back to classic) *if you can't do 100, go 2 minutes to failure

Side plank, hold for 30 seconds on each side- step it up and finish this move with 15 elbow touches to the ground in front of you before switching sides

Superman - 2 30seconds (10-15 second pause between) or 1 minute for the vets.

100 more crunches (same alternations) - or - 50 situps (or 2 min)

V-Ups - 2 minutes to failure

Donkey kicks- 25 each leg- focus on holding in your core (hands & knees, kick one leg up behind you at a time)

100 crunches- (same alternations)- or- 50 situps (or 2 min)

High kicks (pretend there's a chair in front of you. Stand behind the 'chair'. Swing your right leg up and over the 'chair' as if you were passing over it without knocking it over. Do the same with your left leg to the same side. Then repeat the same motion in the other direction, left leg, right leg.) 2 minutes to failure.

Reverse crunches- 2 minutes to failure

STRETCH for 5 MINUTES minimum. This workout didn't take very long and stretching is necessary for you to repair which means to build the results you want to see. This can be added to your other workouts or tacked on to the end of the day (you don't have to workout abs at the same time that you go do your cardio or whatever- as long as you warmup, you'll get the same results, maybe even better because your energy has been restored after your other workout).
___________________________________________________________________________


FORM NOTES:

I can NOT stress to you how important it is that you do crunches or situps correctly. If you do them incorrectly, you can hurt yourself or train your abdominal muscles incorrectly in a way that actually pushes your tummy area furthur out! Not good. Check out these form videos (which I had nothing to do with the filming of):

Crunch form:
http://www.youtube.com/watch?v=KK1eTLViYXI

Superman:
http://www.youtube.com/watch?v=cc6UVRS7PW4

V-Ups
http://www.youtube.com/watch?v=aviRfr_y4N4

Reverse crunches:
http://www.youtube.com/watch?v=WlTvnfOr6_Q

Situp form- don't use momentum. If you can't get up slow then you're done, if you jerk and swing to get up then you're going to hurt yourself. I always use something to brace my legs. Although many reputable programs show 'hardcore' versions of situps where the legs are not restrained, I find that this significantly increases the strain on my neck and back, and unless you're really good at isolating the right muscles, you dont' get that much out of making it hard for the sake of making it hard. Rather, just have your feet restrained and focus on the right moves in your core area- if it's too easy, increase the reps and don't hurt yourself.

Basic Burpee workout

This is a baseline workout that anyone (who is healthy/has doctor's permission to work out) can do! You do not have to have a gym or any fancy equipment. I would recommend starting with at least two five pound free weights (you gotta lift something heavier than your purse!!). At the bottom I listed a few 'what's that' answers & some demonstration videos that might be helpful if you've never seen a burpee or some of the other moves.

Again, this is basic--- if it's hard, it's working. But if you get into this and find that it's not hard, be honest with yourself and increase your reps to get results!

The sets of exercises should be moved through at a pace that focuses on form and getting the most out of each movement. If you get hectic or rush, you're not getting the most out of each movement--- this is different than frantic cardio, it's weight bearing activity. Move with purpose, think about each rep and really get everything out of it. Make sure you're breathing and drinking water as you need to- and do rest if you need to- listen to your body and know the difference between pushing and pushing too far.


Basic/Beginner's Burpee Workout:

5 minute warmup with dynamic stretches (time this and make sure you do five minutes. This is absolutely essential to warm up your muscles, get circulation/oxygen supply going and avoid injury--- remember, if you hurt yourself, you're not going to be able to work out and progress will be lost! Always warmup!)

Set 1:
10 star jumpers
10 pushups
25 situps (or 40 crunches)
5 Burpees
50 stork biceps (switch feet every 25)

-- 2 minutes of cardio (if you have stairs in your house, you can walk the stairs--- or jog in place, do jumping jacks, jump rope, doesn't matter what you choose but don't cheat out of this, time it!)

Set 2:

5 Burpees
25 Chest fly w/weights
25 situps (or 40 crunches)
10 mountain climbers
30 bent over row w/weights

---2 minutes cardio

Set 3:
5 Burpees
25 chest fly w/weights
25 situps (or 40 crunches)
10 mountain climbers
30 Plie row w/weights

--- 2 minutes cardio

Set 4:
5 Burpees
10 mountain climbers
25 situps
20 squats with overhead press (weights)
5 Burpees

---5 minutes cardio
---5 minutes cool down--- Do NOT skip cool down. This is what safely returns you to baseline, keeps you from getting nausea, and helps your body start the repair that gets you visible results!!




What's a star jumper?
Squat on the ground like a little monkey then jump as high as you can, stretching your arms and legs out in a jumping jack position. It seems ridiculous but it is very tiring, and the more effort you put into it, the more you will get out of it. Of course make sure that you're not jumping into your ceiling fan (been there, done that).


What's a burpee?

You'll find a lot of variations, but the basic burpee is this set of postions/movements: Start standing in a neutral even postured position. Drop to a squat and put your hands out in front of you on the floor, shift your weight to your hands and jump your legs to a pushup position. Variations at this point might include a pushup in this position, but for this basic burpee workout, don't do the pushup, jump back to squat, then stand- that's 1 burpee. Okay, now don't get discouraged--- if the hopping is still too difficult, you can step down for the most basic burpee. This is demonstrated REALLY well in this youtube video (which I had nothing to do with the filming of) http://www.youtube.com/watch?v=UiTPFTMlags

What's a stork bicep?
A regular bicep with weight but add standing on one leg. Bring your lifted leg to a 90 degree angle. Focus on holding your core in, and get tension in both legs, really getting every bit out of the single exercise that you can.

What's a mountain climber?
Get in a pushup position. Now bring one leg forward as if you were a runner about to take off. Keeping your hands forward, switch which foot is forward. This is a four count (each foot will be forward twice to count for 1 towards the 10). This is demonstrated well in this youtube video (which I had nothing to do with the filming of) http://www.youtube.com/watch?v=DyeZM-_VnRc

Consistency = Flexibility (plus my dirty secret about stretching)

"How can I get more flexible?"

The only way to get more flexible is to stretch consistently. There is no magic pill and 'pushing it' is going to get you hurt, not results. And the truth is, I am completely preaching here without practice. The only part of my fitness routine that I abhore is... stretching. It's true. I don't know why I am so bad about doing it; I know that it is important and in a minute I'm going to explain why--- but I hate doing it. And if there is anything that I am going to skip in my routine, it won't be the sweating part, it will be the stretching part. Not that I'm recommending that you do that, I'm definately not recommending that anyone skip stretching (that's a great way to get hurt)--- I'm just identifying my truely greatest weakness in my motivation. I think stretching is boring, it doesn't feel good to me, blah blah blah. Not the words of a perfect fitness professional, but it's true. Feels good to confess. Anyway...

Stretching is good for you. Stretching increases flexibility (duh), range of motion, circulation and alleviates stress. Because it does these things, it also helps to prevent injury when you're working out (or just carrying a basket of laundry up the stairs).

How does it prevent injury? Muscles work by contracting and relaxing--- stretching is an antagonist (opposite) movement to most of the exercises that we do for fitness which are primarily centered around the contractions. Making sure that you get the stretches in helps to avoid ripping or tearing the muscle which can occur when you're working it with contraction activities.

Stretching activities are broken down into two categories: static and dynamic. Static means still--- you're standing still, stretching a muscle and holding it. Dynamic stretching means you're moving while stretching. It is best to do dynamic stretches as you warm up and then static stretches after your fitness activity during the latter part of your cool down phase. You do not want to do static stretching before you're warmed up--- that would be like pulling a cold fruit rollup really tight--- probably going to snap. And a snapped muscle is not as delicious as a cold fruit rollup, trust me.

Some general rules about stretching: even if you are 'not flexible', stretching should not hurt. Stop before it hurts and don't go past that point. When you are stretching the right way, you feel only a little tension (not pain). Stretching is different than exercise because 'pushing it' isn't going to get you results- actually, it's just going to get you hurt and then set you back. If you're looking to increase your flexibility with stretching, you're going to have to be really consistent with stretching and let your body go at its own pace. It really does take time and overstretching is going to cause more problems than not stretching at all- so be patient!

When you stretch you should hold each position (on each side if that applies) for about ten to fifteen seconds (or five slow breaths). If you're working on increasing flexibility, bump that up to 30 seconds but again, if it hurts it is time to stop.

As far as how often- stretching should be a part of your workout routine, so at LEAST stretch every time you work out. I think that the optimal stretch-er (or someone who is actually focusing on increasing their flexibility) would be someone who has the tenacity to do a nice little dynamic stretching routine every morning when they wake up and a static one right before bed. Over time, this person would see an increase in flexibility, though how fast this happens depends on their own body.

Pick up a weight- you're not going to 'look like a dude', and cardio addiction doesn't work

My specialty is working with women and one of the things that I constantly hear is that they don't want to lift weights because they don't want to 'look like a dude'. I've seen the pictures floating around out there in cyberspace of extreme female body builders that are making these women think and say that, and although I truly respect female body builders and their sport, I can understand that isn't the result everyone is after.

That being said, let me assure ALL of you--- that does NOT happen on accident. You aren't just leisurely lifting weights a few times a week when suddenly your clothes rip in sections like the hulk and you get the urge to throw a car... no, the body building results that those women have achieved take tons of time, dedication and planning. So rest assured, stepping out of your comfort zone and picking up a weight is not going to do that- rather, it's going to build the lean muscle that you need to boost your metabolism and tone and pull your body into the actual shape you're looking to achieve.

On the flipside, sticking to an all-cardio and no weight bearing regime is not helping you. Instead, it can leave you overtrained without fitness and give you a world of other problems on top of failing to achieve your fitness and weight loss goals.

The old mentality of fitness was that it is as basic as "burn more calories than you consume"--- but it's more complicated than that, which is why those women who go on the elliptical for an hour a day for twenty years are frustrated and defeated by their lack of weightloss and results, and end up attributing the weight to something that just happens at a certain age or after having kids.

False. Your body can be in shape, toned and healthy after kids at any age- it can be the way that you want it to be, but you're not necessarily going to get there the way that you want to go. You have to understand that your body needs more than endless repetitive activity, even if it is high intensity, even if you get your heart rate up and even if you sweat your brains out!

Besides not getting the results that you're after and being boring as all get out, the cardio addiction is known to decrease efficient fat metabolism, increase the stress hormone cortisol, increase systemic inflammation and increases free radical production (oxidative damage). Your risk for injury and complication increases, and you might start feeling the opposite of the endorphin release that all those exercise-loving people are after.

So with all the nay-saying, what now? Instead of cardio addiction, your best course of action is balance. Mix cardio activity days and weight training days for a holistic fitness approach and keep it interesting and changing so that both your body and mind are challanged and entertained.  My favorite kind of cardio is interval training. This includes the Tabata protocol, run walk intervals, sprint run intervals, whatever works for you- but don't just do the same thing every day, day in and day out. Most of us don't have the attention span to actually stick with a fitness regime like that, which explains the high level of fitness routine commitment failure... and those of us that do have the tenacity to stick with this kind of fitness plan long term are potentially doing more harm than good.

All health topics can be frustrating; it feels like what is recommended is always changing! One minute something is good for you and the next minute that is the very thing that is defeating your health. But I would encourage you with information by saying that, just as we do not treat cancer the same way that we did twenty years ago, so too are we making advances in the fitness world. We find out better and better ways to treat our body and our health as we continue to gain more understanding about our dynamic needs; don't ever get stuck in a rut where you are not willing to learn what the newest information about what is best for your health needs... no matter what stage in life we have reached, there is always more to learn! Do not be afraid to pick up the weights... this is going to probably put you outside of your comfort zone, but if you do the same thing you've always done then you're going to have the same results you've always had!

An excellent article on this topic that I wish everyone would read is by Mark Sisson; it's called "The Case against Cardio" and you can find it at this link:

http://www.marksdailyapple.com/case-against-cardio/#axzz1xVuqdAPy

You MUST eat to lose weight! The 'skinny' on BMR

Ladies, do NOT brag about only having eaten a cracker today. That’s not being strong and it’s not being healthy. In fact, it might be setting you back from the health goals you think that you’re sacrificing to reach. And it’s probably making you a snappy, angry little fuss pot in the meantime. I’m about to explain my favorite part of being really fit; you HAVE to eat to be in shape. I love to eat, so that’s a relief for me to have learned.

BMR is your Basal Metabolic Rate. It is the number of calories that you need to take in during a day to simply exist. That means, regardless of how much you work out or what you did otherwise that day, your BMR is how many calories it takes for your body to work it’s processes and be alive. It is NOT safe to eat less than this number of calories whether you are dieting, maintaining or whatever you are doing; eating less than your BMR requirement constitutes starving yourself.

So what is your own BMR? You can figure that out with just a little math. Here is the calculation:

(4.35 x weight in pounds) = ?

Now subtract (4.7 x age in years) from that.

Now add (4.7 x height in inches) to that.

Now add 655.

Your answer is your BMR, the number of calories you need a day at a minimum, just to live and function. Your body needs these calories to keep control of your internal temperatures, do cell repair, keep your heart pumping, power your muscles for rest and movement, and a lot of other metabolic activities.

When you are working to lose weight, the basic principle is that the number of calories that you intake minus the number of calories that are used for metabolic and other activities is the equivalent to how much is leftover to be stored as fat. So why not just starve yourself below your BMR requirement to lose weight? The reason is that starvation over time will actually train your body to ‘exist’ on lower calorie requirements, lowering your BMR. Next time you eat normally, your body will rebound and consider that all ‘extra’ calories and store them as fat! Namely, you’ll end up gaining the weight back twice as fast after that starvation diet.

Your body responds to being ‘starved’ by surviving. It is going to conserve stored calories for later and more desperate use, as if it is anticipating that you will continue to not eat. Even though if you keep it up with the starvation you will eventually lose fat as your body is forced to turn to this fuel to keep going, it can cause lasting damage to your body and metabolism.

Technically, a starvation diet is defined as cutting your caloric intake to less than 50% of what your BMR requirement calls for. Starvation sounds like you’re not getting any food at all, but it is actually defined by not getting enough food to function. This poor technique, found with a lot of crash diets, is not only going to impeded weight loss and guarantee that the weight will come back,

Besides messing with your fitness goals and ability to actually burn fat, a starvation diet will cause a drop in Serotonin (the hormone in your brain that makes you feel happy). This is why people get cranky when they haven’t eaten in a while. When you’re trying to really change your life and live fit, the starvation effects of serotonin drops can make change too difficult to cope with… a very common reason for diet yoyo-ing.

Failing to get skinny is not the worst thing that can come from starvation diets. In addition to being cranky you can experience fatigue (extreme tiredness), body aches and can even cause gallstones (as a result of cholesterol elevations in the gallbladder) which cause pain, nausea, bloating, gas and indigestion and may need surgery to remove the gallbladder. Your heart and your brain can also be damaged by starvation diets, leading to heart attack, heart failure or stroke.

None of this is a license to go get kicked out of Golden Corral. You do need to eat healthy, and I suggest trying the 6-smaller-meals-a-day (which add up to a normal size 3 meals a day). This keeps your blood sugar consistent, keeps you from being too hungry or too full at any time and (for people like me that ENJOY eating) keeps you from feeling deprived.  Your diet should have whole grains, vegetables, legumes, fruits and a healthy moderate about of ‘good fats’. And, my catch phrase at this point, stay hydrated!

The healthy way to increase your BMR is to increase your muscle mass. That doesn’t mean you have to look like a body builder- you can replace fat with muscle, or increase tone which actually makes you look smaller even with more mass! The more muscle fiber you have, the more calories you burn--- even at rest!! This is why that strength training is so important to put into your fitness routine. So many women only want to take aerobics classes, stating that they don’t want to ‘look like a dude’, etc. Aerobics and cardio will help you lose weight to a point but when you overdo it with just these, they can break down muscle tissue for energy (which is not healthy) and your body will have less muscle fiber--- and what did we just learn about the connection between that and BMR?

It is important to know that BMR can be reduced for other reasons besides starvation and these other reasons can make weight loss difficult (not impossible).  Certain hormonal issues and some medications are known to have this effect (anti-depressants are famous for it unfortunately) which can of course lead to weight gain. Medication related BMR changes should be discussed with your doctor- there are obviously cases where the medication’s intended use is more valuable than the difficulties in your weight loss plan… but it is good to know what is going on with your body so that you can avoid the frustration of feeling like you aren’t getting the results that you should be and to maybe work around the challenges!

Exercising fueled by proper nutrition with a moderate and individualized decrease in calorie consumption (NOT starvation) is the best and safest way to lose weight and keep it off. When you look at a crash diet or hear one of these fast-fast-fast promises, there is a question you need to ask yourself; is this ‘diet’ idea something that I could live with doing for the rest of my life? More often than not, the answer is going to be no. In fact, most of these crash diets are limited because they KNOW they aren’t healthy (only do this for 1 week, 30 days, whatever!). Then what?! Real weight loss doesn’t come from temporary ‘diets’ where you eat all avocados by moonlight for 20 days or whatever. Real weight loss comes from permanent life adaptations that you can live with!

So be good to yourself. Food is not the enemy and you deserve to fuel that hard work that you’re putting in. Make sure your fuel is high-grade and is going to get you where you want to go!

**********

If you know that you aren’t taking in enough calories and you are compelled to keep going with this habit, then this is a serious problem. It is not commitment to your goal to hurt yourself and there are plenty of resources that can help you get control of your health. You should always feel comfortable to speak with a nurse or a doctor about any worry that your diet might be getting out of control (even if you aren’t sure that it is). Please, if you have even a doubt that you might be going too far with dieting, at least reach out to the National Eating Disorder Hotline for information: 1-847-831-3438.

Our Pretty Little Secret- Makeup at the Gym

The dermatologist answer to whether or not you should wear makeup to the gym is “No”. The best course of action is not to wear makeup when you are working out because it clogs pores, causes bacteria buildup on your skin and can cause break-outs.

My answer? Really similar to my answer for everything; moderation. If you asked most women whether they think it makes sense to wear makeup to the gym (or during any workout), the great majority would say that it doesn’t and that it is silly when you’re going to sweat it off anyway. Still, I don’t think I’ve seen any women at all at the gym that were completely makeup-less.

Maybe it is vanity or habit or crazy-ness, but I don’t feel fully awake without my little bit of makeup on. So my answer to the question is moderation because I always feel like ‘to each his (or her) own’. I don’t want a client to be glancing in the mirror every 30 seconds and wincing because she’s so distracted by not wearing her makeup. On the flipside, don’t wear makeup that is going to run into your eyes and cause problems when you sweat, because that is, again, an unnecessary distraction.

I personally don’t wear much makeup when I’m doing anything. If I can’t get a get-ready routine completed in 15 minutes or less, then I’m probably going to end up with one of my kids giving themselves a haircut in the next room (Friday last week, sigh). But that little bit that I do wear, I usually have on before I go to the gym or do a workout anyway… and I’m guilty of not taking it off J

-       Because of the risks of breakouts, I would avoid wearing heavy foundations and full-on party eye makeup.

-       Instead of foundation, try a tinted moisturizer or just a smidge of bronzer (Bare Escenturals Bareminerals all over face color in warmth is a good one that doesn’t run, but I don’t sell that stuff--- you know what you like!).

-       Make sure your mascara is waterproof so it doesn’t run into your eyes—seems like a ‘duh’ but I’ve switched them before; I don’t like waterproof mascara for anything but the gym because it’s such a pain to wash off & I only wash my face with water J

-       Instead of lipstick, use a moisturizing balm (you can use a pink tinted one for a little color if you feel like a zombie when you wake up!)

In any case, if any of my clients show up with makeup on, I don’t bat my own waterproof-mascara-covered eyelash. I’m sure it doesn’t sound hardcore of me to say it, but I think we need to do what makes us feel comfortable so we can let go of hang-ups and give it our ALL during our workouts. If you can do that au-natural then you rock and you run a lower risk of giving yourself skin breakouts. If you can’t or you are like me and just don’t want someone to initiate CPR on you due to looking dead, just make sure that you’re considering your most moderate options and absolutely always wash your face off after your workout, removing all makeup so you can avoid the breakouts risk from bacteria buildup.

Feelin' hot-hot-hot! Why am I so dang hot?!

You’re not imagining it- you are hot. And not just smokin’ good looking either! During pregnancy, increased levels of the hormone progesterone cause your basal temperature to rise as much as 1.1 degree Fahrenheit. That might not sound like a lot, but for some people, that can make a big difference in how they feel. This starts in the second half of your menstrual cycle and, if you get pregnant that cycle, can last for as long as the first twenty weeks.

It is important that your baby doesn’t get cooked, because in reality, he or she is not a bun in the oven. Your body is adapting in order to improve your ability to get rid of excess heat and keep your little one comfortable. How does it do that?! Well, skin heat loss happens primarily through sweat. And the better you are at it, you guessed it- the more you sweat! During pregnancy, your body’s set point for ‘normal’ body temperature decreases at the same time as the set point for sweating. So the temperature that you start the waterworks at now when you’re pregnant is lower than it was before you were pregnant- and you’ll start sweating a lot sooner and a lot more in your workout.

Sweating is the part of this that I get the most client complaints about, but there is another bragging point to note on your now-super-efficient body. The hormones that your body released for pregnancy have increased blood vessel dilation so that it can hold more blood closer to the surface. It’s kind of like those super wide straws at MacDonald’s versus the skinny little ones at Taco Bell. More drink comes through the straw from MacDonald’s even if the straws are the same length. Get it? The closer that increased volume of blood is to your skin, the more heat can dissipate from it. For some women, this means the ‘pregnancy glow’ (which for me was more like a red-faced ruddy flush). Unfortunately it is that blood flow to the skin that makes you actually feel the heat. The sweating, although pesky, is not what makes you feel hot but what makes you cool down!

By this time, you’re saying “That’s great; I’m a super hero when it comes to heat efficiency- get the point about how I can stop looking like I ran through the sprinkler when I’m trying to look cute”. Well, the bad news is that you really can’t stop the sweating- nor should you. Your body is doing this to keep the baby happy and healthy!  

While you shouldn’t expect to stop the sweating, there are a few things that you can do to feel more comfortable. Wear clothing that is loose and flowy (I lived in my gauncho pants, and I’m pretty sure it was well after they were trendy to wear). Your clothing should be made of natural fibers- think soft, light cotton and stay the heck away from synthetics like polyester. Take cooler showers (yes, you sweat in the shower and can increase dehydration risk) and avoid warm baths. You also might want to make sure you’re using cotton sheets for sleeping as opposed to synthetics or blends- it makes a big difference!

Some people are really embarrassed by this extra sweating and I hope understanding the ‘why’ can help them get through it- others who will read this are saying “Sweating? So WHAT?!” You have lots of things to worry about while you’re pregnant, and for many people, looking sweaty and red is the last thing on your mind. In a way, it’s like how the bright red coloring of a spider would warn off those who would bother it, and you hope that looking a little irritable might keep random people in Wal-Mart from rubbing your belly… but there are other considerations besides vanity to be aware of.

First, if you’re sweating, you are losing water! Your hydration status is one of the most important things to keep in mind throughout all stages of your pregnancy. Dehydration is SERIOUS and is a very common reason that women get hospitalized or need IV fluid therapy during pregnancy. Dehydration during pregnancy is linked to constipation, heat exhaustion, nausea and vomiting (which creates a cycle that makes dehydration even worse), dizziness, cramping, insufficient amounts of amniotic fluid in early pregnancy which can result in limb or other deformities in the growing baby (because the baby ends up pressing on the actual wall of the uterus), premature labor, and other risks. The best way to deal with this is to avoid it--- make sure that you are getting your daily WATER intake (not just fluid but actual water.)

Additionally, if you’re one of those pregnant women who is suffering from those awful leg cramps, your sweating may be to blame! These leg cramps can happen at any time but they seem a lot worse at night for most people, even waking you up out of a dead sleep. There may be a few causes to explore but one of the most common causes is that the increased sweating has caused you to lose salt and become dehydrated. If you’re having these, try to drink fluids with electrolytes, especially while working out.

Increased sweating is an unfortunate pile-on-the-others discomfort of pregnancy. I know that the last thing that you want to hear is that ‘it’s all worth it in the end’ blah blah blah- you know all that! What I will say is that there is a purpose to it in the meantime- it is part of keeping your baby happy & healthy… and it’s yet another sign that your body is amazing!

Carpal Tunnel Syndrome- A little Background & Prevention Exercises

I'm not going to get super technical here, but if you have some 'funny feelings' in your fingers or thumb, then you're going to want to read this. Carpal Tunnel Syndrome is an uncomfortable and potentially debilitating condition that is preventable with a little extra care. Carpal Tunnel syndrome affects your hands as a result of wrist pressure. It feels like tingling or numbness starting in your finger tips and thumb and may progress to feeling of pain or burning and weakness affecting use of the hand.

Between your wrist bone and its supportive tissues is a very small space called the Carpal Tunnel. The median nerve goes through that little tunnel to get to your fingers and thumb. Because the Carpal Tunnel space is so small, any swelling or change to the space from pressure can irritate or compress the median nerve, causing the uncomfortable sensations.

During pregnancy, the swelling that many women experience puts them at higher risk for developing Carpal Tunnel Syndrome. For some, this will go away after the pregnancy. For some others who are not so lucky, this can cause serious and potentially permanent damage that could even require surgery to alleviate.

If you are pregnant and you have any of the other risk factors for Carpal Tunnel Syndrome, then you are at an even greater risk. Other risk factors include long spans of typing, other small repetitive hand tasks, obesity and injury to the area. Knowing that you have any or even a few of these risk factors should be enough to convince you to put a little effort into prevention--- as many medical professionals will tell you, an ounce of prevention is worth a pound of cure!

The greatest prevention for avoiding Carpal Tunnel Syndrome is going to be avoiding what is causing the aggravation to the median nerve. If it’s swelling from pregnancy, you can’t help being pregnant, but you can watch that weight gain, sodium intake and make sure you’re well hydrated so your body isn’t hanging on to unnecessary fluid. Try to modify activities that make the symptoms worse so that you aren’t bending or putting pressure on the wrist. This might include adjusting your chair height or lowering your computer when typing so that you see your wrist is as flat as possible while typing. And, with any activity work-related or fun (some people will give this to themselves from recreational activities like sewing!), be sure that you are taking a five to ten minute break for every hour of activity.

If you already have the symptoms of Carpal Tunnel Syndrome, you should discuss them with your doctor. He or she may help you to find a wrist support or brace that can help to keep it from getting worse as it heals.

In the meantime, if you have any of the risk factors for Carpal Tunnel Syndrome, you should really try to get in the habit of doing some wrist ‘exercises’ (they’re really more like stretches). These are especially useful at work and once you practice these a few times, they will come naturally:

Follow this sequence 10 times, allowing each step to be held for five slow breaths:

1) Extend and stretch both wrists and fingers acutely as if you were doing a handstand against an invisible wall in front of you. If it were your foot, it would look like you were lifting it off of a gas pedal.

2) Straighten both of your wrists and let your fingers hang limp.

3) Make a tight fist with both hands, arms still extended straight out in front of you.

4) Bend both hands down like your fists are taking a bow.

5) Straighten both wrists and let your fingers hang limp.

-- if any of these movements are PAINFUL, then STOP. You need to discuss this with your doctor.

-- you can do this as often as you take breaks from activity.

Everyone Farts on the Elliptical: Feeling Awkward at the Gym

So that’s kind of gross but it’s true. Sorry for the people standing behind the elliptical machine that may have previously been unaware, but the point is that everyone feels a little weird or embarrassed at some point in their gym habit. What is important is that you don’t let that awkward experience, or general feeling of self consciousness to get in your way as you achieve your fitness goals.

Every single person who walks into the gym for the first few times feels a little weird. They have to get to know the layout, decide which machines work for them and how the darn things work and they have to get to the point where they feel their flow. It is kind of like the first day of school, but maybe even a little more intimidating, because you might feel like you’re putting your physical self out there to be judged.

The truth is, whether or not you have the audience that you’re worried about, that doubt or worry in your head is holding you back from getting the most out of your work out. The great majority of people complain that they don’t really have time to dedicate to work out… so if that is the case, then the great majority of people should want to do everything they can to squeeze every last drop of productivity out of the workouts that they do manage to fit in. This definitely points to getting over those self-conscious butterflies.

I’ve listed the top ten things that everyone does at some point at the gym. Maybe you’ll only nail one or two of these, but there’s also the possibility that you may be the unlucky (albeit kind of adorable) nincompoop that is really familiar with all of the things listed. Either way, enjoy, smile, don’t take yourself too seriously, and above all- don’t let it get you down!

“Everybody, at some point…”

10- Missed your mouth just a little bit with your water bottle.

9- Bonked yourself on the top of the head with the pull down cable bar.

8- Accidentally walked out with a gym towel (whether you brought it back or not!)

7- Forgotten to wear deodorant.

6- Done a few sets of something totally bogus on the weight machine (and immediately saw the person who was waiting for it use it correctly right behind you).

5- Had malfunctions with the super-low water fountain that caused you to look like you wet your pants (or sweated somewhere that no one should be working out at the gym).

4- Realized that you were singing out loud to the music in your ear buds (and it’s Hansen’s MMmbop song)

3- Gotten caught checkin’ out your bad self in the mirror.

2- Farted on the elliptical machine.

1-  Gone into an ambitious set and had to stop.

These are, of course, just silliness that is supposed to make you smile. That being so, I did want to talk a little about #1. I think the great majority of people who feel a little funny at the gym are way overestimating how much other people are looking at them. It would be way more weird for someone to be counting your set than for you to not make it to the end of an ambitious set. And I would always choose writing myself a workout that was, in retrospect, a little over my head than to write a workout that I knew for sure I would be able to complete in front of my perceived audience. I assure all of you, the other people in there really aren’t watching. And you will get a lot more out of your workout if you stop watching for them watching J

That being said, since I am definitely the nincompoop that has invariably accomplished more than just that top ten list, I have also listed some tactics for helping you to get over any self conscious fears that you may be experiencing and that may be holding you back in your workouts:

-          Really listen to your music. Make sure that you organize a special playlist beforehand (so you aren’t wasting time fiddling with your player when you could be working out) that is made of music that gets you pumped and also really engages your attention. Beware of #4 J

-          Actually write your workout plan (or print it) on a piece of paper or notebook that you carry with you. For people who stick with the gym long term, it is not weird or novice to do that. Knowing what comes next can help you avoid that awkward ‘scanning the room, what now?’ look and it will help you keep track of your progress anyway.

-          ASK. I cannot possibly say it enough. If you don’t know how to use something, ask a gym attendant how to do something or if you are doing it right. I promise you, they will not think you are stupid- they will appreciate you not hurting yourself or breaking the equipment. And, that is what they’re there for! I would not ask other patrons because you want to be considerate of their limited time as well.

-          Be considerate of others, but stop being so cognizant. They’re probably getting weirded out by you looking at them to see if they’re looking at you J

-          Laugh it off… of yourself only. If something weird does happen, I guarantee you that if someone saw it, they probably have been there and done that anyway. We are all human and if we’re in the gym together, we probably have some parallel goals going. Do your part to promote the positive environment by not teasing/laughing at others, and at the same time, be willing to laugh at yourself.

Basically, there are a lot of obstacles that we face as women as we strive towards our fitness goals. They might be demands on our time, energy and other resources- so anytime we are able to squash something that is holding us back, let’s do it! Feeling awkward is not necessary. No one is cool 100% of the time and the closest thing to it is not worrying too much when you do something goofy.

Got a funny story from something that has happened to you at the gym? Share it in the comments section and I will feature it in this blog in the future!

Pregnancy Complaint #1: Nausea

First and absolutely foremost- here's a big sincere hug. I think a lot of pregnant women get the response 'oh, that is to be expected'/'everyone feels that way', etc. That's true, but WOW that does NOT make you feel better about it at all. Even if every other mom-to-be out there is feeling the exact same way right now, my heart still goes out to YOU right here, right now reading this. Because all the categories of 'this is normal' are not going to help you through each individual moment of that seasick feeling, only your woman warrior inside is going to. So hugs.

Let's learn a little more about Nausea. Nausea is a common & sometimes debilitating symptom most common during the first 20 weeks of your pregnancy. Most people are told that this is due to hormones, which is actually true in a way, but it is really because the hormone changes occurring in your body are relaxing your body's blood vessels so that they can carry more blood for a higher oxygen demand.  So suddenly your pipes are able to hold more, but with the same amount of fluid inside them. While your body works on filling up these ‘bigger’ blood vessels, you experience being underfilled which can mess with your blood pressure and is associated with common symptoms like dizziness, fatigue, and that light headed feeling you get from standing up too quickly and of course… nausea.

Because of the cause, the ‘cure’ is doing what you can to help counter underfilling. Chiefly this means being optimally hydrated and drinking water! First step is you must write down your water intake: at the top of your planner paper, or just a sheet of paper if you aren't a planner kind of gal, draw eight circles (ideally you would make it to ten circles!). Fill in a circle each time you drink an 8 ounce glass of water. Subtract from your total if you drink anything with caffeine in it (*** caffeine should be avoided when you’re pregnant. Some doctors will condone one glass of it a day as far as safety of the baby is concerned, but for your own sake, remember that caffeine is a diuretic so it makes you loose fluid and makes the symptoms of underfilling worse! That is besides the debate of risk to baby). Many people are surprised when they write down their fluid intake to find out that they really are not drinking as much water as they thought they were! You might think "Oh, that doesn't apply to me, I drink water allll of the time". Carrying around that one bottle of water and nursing it slowly throughout the day is not meeting your water intake.

When you’re doing the best you can with water intake, it is time to try the tricks. Most of the pregnant women that I have spoken to have heard of eating a saltine cracker before getting out of bed, sucking on hard candy, flat soda, etc. Most of the women who tell me about these do so in frustration because they've tried them to no avail. I had one poor lady tell me she thought that he doctor was just making things up for her to try to distract her, hoping that she would just get through this part and quit bugging her! 

Unfortunately, the goal of most of this nausea relief is to decrease it as opposed to actually stopping it. Your body is doing something absolutely amazing and you are basically along for the ride at this point. If you have realistic expectations for how much a little trick can help you, then you are more likely to have the positive outlook that allows you to see the decrease in nausea, even if it is only a little bit. A little bit is better than nothing, so keep an open mind and try to focus on small differences. If you focus on the small differences, you will feel them more greatly!

 I’ve broken down the tricks into categories:

Ingestion:

-          Sucking on ice cubes or popsicles can numb your stomach. This is the only thing that mildly helped me and I found that it also helped my water intake. The best ice (in my opinion) is at Sonic drivein where you can by it by the bag and it is the tiny balls of ice (yum!).

-          Sniff or suck on lemons (this is a good counter taste to the metallic taste some women experience)

-          Swipe a rubbing alcohol wipe under the nose and breath deep calm breaths of the smell (I don’t know why, but this works for patients undergoing chemotherapy and it did help me as well... I gave one quick sniff of the noxema in my shower and that would usually stop the chain drive heaves long enough to take some deep breaths).

-          Research supports eating calcium rich foods will help and that is a common reason that these come up as cravings. Cheese, yogurt or icecream are good alternatives if drinking milk is upsetting. Ice cream serves a duel purpose because the cold will also numb the stomach. 

-     Many people swear by ginger. There are ginger candies and ginger tea that you can have approved by your doctor. Make sure that you discuss any and all supplements that you take with your doctor.

Action:

-          Sea bands can be found at most drug stores, they do the wrist acupressure point which is supposed to alleviate nausea symptoms.

-          You can try the acupressure on your own by placing the first three fingers of your right hand on the inner aspect of your left wrist with the ring finger of the right hand directly over the wrist. Under the index finger will be the acupressure point; switch wrists after five yoga breaths.

-          Yoga Moves:

1)      Downward facing cross legged: Sitting on the ground in a cross legged pose, bend body forward and rest arms on the seat of a chair. Relax your head onto your arms.

2)      *Reclining hero pose: (I’ve had the most luck with this one, because it lifts the diaphragm): Kneeling position with buttocks between heels. Recline upper body backwards slowly as far as you can comfortably, looking up at the ceiling (you can brace your arms behind you but don’t curve your spine or you’re defeating the pose).

-          Outdoor air with deep breaths. Some people find relief from breathing the salty air near water at the beach.

Try something different:

-          For some people, the nausea is actually being caused by the prenatal vitamins. Don’t stop taking them, but taking them at a different time (with your biggest meal of the day like around dinner time) might help this.

-          As a last resort, remember that if your nutrition is being affected by vomiting, consider that your doctor can prescribe medications that are safe to take during pregnancy that deal with nausea. Never take any over the counter nausea medication without your doctor’s permission.

Of course with regards to nausea, make sure your nutrition is optimal, that you're getting that water you need and that you're getting enough sleep... if there's a problem in any of these categories then your nausea might mean something more serious. You should always talk to your doctor about your symptoms, even if she's said that they are normal before or if other people tell you it's normal. You know yourself.

In the meantime, here's another hug. And also, just so you know, the nausea card is a great thing to cash in on throughout future mother's days!

Do cellulite creams/stretch mark creams work? Do you recommend a certain brand?

Unfortunately, no. They ‘work’ based on the claim that keeping skin hydrated will keep it from tearing. Well, in a super technical sense that is one way to hydrate, but it is not really going to prevent stretch marks (and it definitely does not affect cellulite). It is good, however, for alleviating that itchy skin feeling when skin starts to stretch. The key factor in stretch marks is genetics (thanks Mom!) and the only other tried-and-true prevention is gaining that weight slowly so that your skin has time to adjust. For hydration, I can’t say it enough, water & ice! Your body hydrates more efficiently than you can smear it from the outside with anything because your GI tract is actually meant to absorb fluid.

The only recommendatation that I have is that you choose hypoallergenic creams when you are using any kind of lotion. Your skin might be more sensitive during pregnancy and you'll be surpised what different reactions you might have to things that never bothered you before!