Some New Moves!

I teach Strength and Resistance classes twice a week at the Y as well as doing my own strength workouts so I am always looking for new moves to keep it interesting.  I found a couple of great ones that seem easy, but everyone in my class (including me) found some new muscles the next day!  Some of us really like sore muscles-it reminds us that no matter how good you think you are, there is room for improvement.

Try these great no-equipment exercises:

Spider Man Press Up:This will work your chest, triceps (back of arms), abs, obliques, butt, and hips.

Start in a full push up position.  (make it easier by doing a modified version on your knees)
Bring your right knee out to hip level and toward your right elbow
Bend your elbows to 90 degrees until your knees and elbows touch (or close for beginners!)
Press up and return to start. 
Do 8 reps, switch sides and repeat.  If you can't do 8, do your best and forget the rest! (borrowed from P90X)
Click HERE for a video demonstration.  He is going faster than I do and I don't alternate, but you'll get the idea. Another version of this exercise can be found on the link below from Fitness Magazine.

I love the Livestrong website, while you're there, check out Daily Plate to start tracking your calories.  It helped me lose 10 pounds buy having to account for every bite I ate!

Sunburst Slimmer:
Start on the ground on all fours then extend your right leg behind you, toes pointed
Bending elbows and keeping them close to the body, glide torso down and forward while lifting your right leg behind you. Return to start
Do 5 reps and switch legs.

Click HERE for a video demonstration.  Every every exercise in the "Target Practice" routine on this link is great-try them all.

You will have sore shoulders and triceps after this but you will also look great in a tank top!

Can't Go Naked? Some Advice to Stay Cool and Comfortable

Yep- it is still hot and humid.  You might want to curb an intense outdoor workout a bit for the next few days, but even a light stroll after dinner can make you awfully uncomfortable if you aren't prepared.  Here are a few tips to help keep you comfortable if you are biking, mowing, or just moving around!

Rule #1: NO COTTON!! It soaks up moisture and sits on your skin like a wet rag, not allowing sweat to evaporate and cool you off. Wear high-tech (synthetic) fabrics that wick away sweat. There are dozens of name brands including CoolMax, PowerDry, DryCore and Dri-Fit.  They are well worth the investment.  Get rid of those cotton t-shirts and join this century!
One warning: Synthetics can get a bit smelly so rinse them right away and hang to dry instead of throwing them into the hamper wet with sweat. Launder in warm water with detergent and 1/4 cup of Borax.  There are also detergents made specifically to clean and de-stink synthetic sports gear but I find Borax works just as well and is quite a bit cheaper.

Rule #2: Wear light-colored clothes
Lighter clothes reflect rather than absorb the sun’s rays.

Rule #3: Avoid the chafe
Test your clothing on a short walk/run/hike before going long. If the seams chafe or ride up, you’re going to be awfully uncomfortable. Look for flat-constructed seams or fewer seams to avoid the issue. 

Rule #4: Keep your Feet Cool!
Do not wear all-cotton socks. Sweat-wicking blends will keep your feet cooler and prevent blisters.

Rule #5: Sunglasses are not created equal.
 Invest in a good pair of sunglasses, not the $2 pair at the gas station. Better glasses protect against serious, long-term eye damage due to exposure to UVA and UVB rays. Cheap glasses tend to fog up; polarized glasses offer much better contrast. Get glasses labeled as 100 percent UVA/UVB protective.

Rule #6: Don't forget the Sun Block! Sunscreen protects your skin from painful burns, premature aging, and the risk of skin cancer. Avoid oil-based sunscreens because they impede sweating, and sweat evaporates and keeps you cool. An SPF of 45 is sufficient and reapply every few hours. 

In addition:

Shower right after your workout and put on a clean, dry shirt.  Don't let sweat dry on your skin as it is a breeding ground for bacteria which can clog pores and cause all sorts of skin issues so wash it off as soon as  you can. If you have cats, they love the salt and will lick you clean if you don't shower!  ( they like to do this at about 3am, cat owners know what I mean)

 Sweating can also dry out your skin so apply a moisturizer after showering. 

Hot weather is not an excuse to lay around and eat chips, you just need a bit of preparation.  Enjoy it now- in a few months I will  probably be writing about shoveling. 

Everything You Want to Know About Sweat...and some things you don't!

It is HOT and HUMID in Northeast Wisconsin and I love it!  The only downside is the parade of sweaty bodies in questionable clothes (or lack of) wandering through the store where I work.  Have you ever had someone hand you damp money?  There's something really icky about that feeling!  So, is sweat bad?  I went looking for sweat info and here's what I found:

Sweat is good for you- it helps your body regulate its temperature. 

The average person has 2.6 million sweat glands in their skin. The glands are distributed over the entire body-except for the lips, nipples and external genital organs.

We have two types of sweat glands: eccrine, which produce volumes of the watery stuff, and apocrine, which produce tiny amounts of thick odorless fluid.

-We have eccrine glands all over our bodies, including the palms of our hands, the soles of our feet and our foreheads.

-We have apocrine glands under our arms and in the genital area. When the thick odorless fluid from our apocrine glands sits on our skin, bacteria act upon it, which is what causes body odor. This means the stinky sweat is in your pits and crotch so take special care in those areas.

-Apocrine glands contain proteins and fatty acids, making their secretions thicker and giving them a milky or yellowish color. That's why underarm stains in clothing appear yellowish.

- Add 1/4 cup of Borax with your laundry detergent to get the body odor stink out of your workout clothes, especially if you wear cotton. (more on that tomorrow)


-Apocrine glands develop during puberty, which is why children don't need deodorant or antiperspirant.

-Men tend to produce more sweat than women. 

Now that we know about sweat- how do you deal with it when working out on a hot and humid day?

We are constantly sweating, even though we may not notice it because it usually evaporates quickly.  The humidity of the air around us affects the rate at which sweat evaporates. If humidity is high, the air cannot absorb any more moisture and our sweat won't evaporate and cool our bodies as efficiently as when the air is dry.

-Losing excessive amounts of sweat can quickly dehydrate you, leading to circulatory problems, kidney failure and heat stroke so keep yourself sufficiently hydrated with water.  If you are working really hard, a sports drink with electrolytes will help but they can be loaded with calories.

-Sweat is made from fluid in your blood, which means the more you sweat, the thicker your blood becomes and the harder your heart has to work to pump that blood. Take it easy on hot days- even if you are in great shape, your heart can only handle so much.

-Drink at least 16 oz of water an hour or two before you go outside for a bike ride or run.  Take a bottle of water with you and drink 12 oz every 15 minutes while you are working out. This applies to lawn mowing, gardening, and other outdoor activities as well.

More on hot weather workouts tomorrow but I'll finish with another fun fact.  Did you know that most Japanese  have little to no body odor?  Japanese men who had body odor were not allowed to serve during WW II because the were not considered pure. I don't understand it, I'm just reporting it!

Give Your Produce a Good Bath!

Blueberries were on sale last week so I bought buying 6 pints a day to stock up for winter!  They freeze well and are much cheaper than buying them out of season.  I used to just give them a quick rinse until I read that blueberries have the highest levels of organophosphates, followed by strawberries and celery.

What's an organophosphate?   It is a man-made pesticide that is sprayed onto fruits and vegetables to keep insects away. While once thought harmless, some now argue children are sensitive to these pesticides.  At a young age, the brain is rapidly developing, and kids possibly consume more due to their smaller body weight and size. Experts believe that these chemicals have led to a variety of childhood issues including ADHD.

To minimize your exposure to chemicals, buy local and organic but you should still give everything a thorough washing.

There are commercial produce washes like "FIT" available in the supermarket but there is a less expensive alternative that you can make at home. Add one cup of vinegar to three cups of water in a spray bottle, shake well and spray your produce until it is completely covered.  Rinse with cold water to remove the vinegar taste and wash away any chemical residue.


Tests prove that the vinegar solution removes 98% of all bacteria or pesticides, compared to 80% when washing with a water and brush. Take a few minutes when you get home from the store or Farmers Market to wash all your fruits and veggies- your body and brain will appreciate it!

Oh- and freezing blueberries is easy.
Wash and rinse.  Put 1 layer on a cookie sheet and place in freezer for at least an hour.  Put frozen blueberries into freezer safe bag or container. Doing it this way keeps them from clumping together.

Enjoy this amazing super fruit all year long!

Two Remarkable Women

Jaycee Dugard and Elizabeth Smart were both in the news this week.  At age 14, Elizabeth was kidnapped from her home and held for 9 months just miles from her home.  She is now 23 and will be a contributor to ABC News as an analyst on missing persons cases.   She stared defiantly at the man who assaulted her daily as she gave her testimony.  Before he was sent to life in prison, she told him "I just want you to know that I have a wonderful life now" 

Even more incredible is the story of Jaycee Dugard.  If you did not see Diane Sawyer's interview with her, go to abc.com and watch.  Jaycee was kidnapped at just 11 years old and held captive for 18 years.  She was repeatedly assaulted and gave birth to two children in a backyard, one when she was just 14. This girl is absolutely inspiring.  No matter what you have had to deal with in your life, it pales in comparison.

In the summer of 1991 I was a normal kid. I did normal things. I had friends and a mother who loved me. I was just like you. Until the day my life was stolen.
For eighteen years I was a prisoner. I was an object for someone to use and abuse.
For eighteen years I was not allowed to speak my own name. I became a mother and was forced to be a sister. For eighteen years I survived an impossible situation.
On August 26, 2009, I took my name back. My name is Jaycee Lee Dugard. I don’t think of myself as a victim. I survived.
A Stolen Life is my story—in my own words, in my own way, exactly as I remember it.

Psychotherapist Stacy Kaiser writes in USA Today, "Most of us don't know how to handle a crisis or devastating experience, let alone recover from one. While a traumatic situation can make both a psychological and emotional impact on any of us, the way we handle the recovery process can set the tone for our future success and ultimately our happiness. All of us can use Jaycee's approach as a blueprint for how to rise above trauma and even thrive in spite of it."





Inspiration for everyone...

Want to Change Your Mood? Do it With Food!

Feeling Foggy?Having trouble concentrating? Snack on some protein rich foods like low cal string cheese or some lean skinless chicken or turkey breast.

   Stop Feeling Sluggish!

Are you tired and lethargic? Can’t get going in the morning? Whip up some scrambled eggs or an omelette. Eggs are a great source of zinc, a substance that makes you feel more awake, energized, and engaged by regulating your blood sugar. For a lower calorie boost, try using Egg Beaters.

Are You Stressed or Nervous?

Soothe your nerves with some skim milk or a handful of almonds. Both are rich in calcium and calcium is great for reducing anxiety, making you calm and relaxed.

Stabilize your Mood Swings

Do you go from laughing to crying in a matter of seconds? Curbing mood swings might be as east as drinking water. Dehydration plays a big part in emotional instability. If you don’t drink enough water, you might find yourself sweating the small stuff.

I am So ANGRY!!

Reach for a grapefruit, some grapes, an apple, or some carrots. All four of these are rich in pectin, a fiber that lowers cholesterol. When you are angry your heart rate, adrenaline levels and blood pressure tend to increase. Pectin reverses these effects and helps your system return to normal.

 

Snack Happy!

Salmon and Strawberries may be nature’s equivalent of Prozac and Zoloft. Folate rich foods boost serotonin levels in the brain, much like anti-depressants do. The next time you feel down, grill some salmon or treat yourself to a bowl of strawberries and turn that frown upside down!

The Ultimate Mood Lifter:

CHOCOLATE! The fat, sugar, and high amounts of tryptophan found in dark chocolate work together to raise serotonin and endorphin levels in the brain making you feel happy, content and soothed. Just be careful not to eat to much- a 1 oz square of dark chocolate is all you need! More than that and you are adding unnecessary calories.

More Scoop on Poop!

I am not being anal about this, it is actually very important to know what comes out of your body because tells you a lot about your overall health.  You don’t have to study each and every BM, but take a glance once in awhile.  Think of it as an emissions test for your body.

Floaters and Sinkers

Experts do not all agree, but the general consensus is a that a healthy poop will sink.  When a digestive tract is operating properly and the diet is well-balanced, stools will sink in the bowl. That is because the body has eliminated the waste in your system properly and your stools do not contain any gases and the fats from your diet have been processed properly. Now, without raising any alarm bells, your diet will change from day to day and your stools may occasionally float and that is not a problem. It happens to everyone. When your poop floats all of the time and never sinks, then there could in fact be a medical problem.

 You might be thinking that you have no symptoms other than floating poop so there is no need for concern. WRONG!  Many diseases in the early stages have little or no symptom association. The only way to be absolutely certain that nothing is wrong is to seek a medical consultation. Few people associate floating stools with one of the worst cancers-cancer of the pancreas. The pancreas is responsible for processing waste materials and fat in an efficient manner. When the pancreas cannot do its job properly, more and more fat is allowed into the waste causing the stool to be lighter and thereby causing it to float. When caught very early, for instance as soon as your stools have been floating for more than 10 or 14 days, the cancer treatment is much more effective and your cure probability is much higher. Of course, if you ignore it due to embarrassment of having to tell a doctor that your poop is floating, then your survival rate begins to diminish until there is no chance of beating this horrible disease.

Hey Stinky!  
It really is true that you are what you eat, much like you are what you poop! 
If you eat junk food, then junk is what will come out the other end and your poop will be stinky! It takes about 15 hours for food to completely pass through system. So, if you think about that and the temperature at which our internal organs are kept (a toasty 98.7 degrees Fahrenheit for most people), then some foods will definitely start to stink after so long. If we eat foods that start to stink in a short time, then what comes out will surely stink as well!

How to Make It Smell Better...

Changing your diet to fresh foods, eliminating processed foods that are loaded with chemicals and reducing sugar intake will prevent those bathroom bombs. If you eat healthy, your poop will smell healthy- not rotten!

What about my dog/cat?  Can I do something about that smell?
Much like humans, the quality of food you feed your pet will be reflected in the litter box or in the yard.  If your pet has a serious stink problem, you might want to consider changing the brand of food.  Check with your vet for recommendations.  Just for fun…

How come, no matter how much I chew it corn comes out in whole kernels?

When we chew corn, the outer layer slips off and we actually chew the inside of the kernel.  This yellow outside layer is cellulose and is indigestible.  It slips through the system untouched and comes out looking like a whole kernel when it is in fact, just the outer skin.

But seriously…

Be good to yourself and have your concerns properly checked out by a medical professional.
Your health is your first responsibility in being the best you can possibly be so take control and observe those subtle little changes without getting overly concerned.