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Posted: May 27, 2017 at 7:41 am
CHEYENNE, Wy.(KGWN)- A Cheyenne man put in some hard work at Golds Gym for their latest weight loss challenge. Dan Alonso lost over 33 lbs. for an amazing 12-week transformation.
Dan was a young athlete participating in things like wrestling, but he says he hasnt had to make weight in 35 years. Adding the weigh-in on the last day of the competition was the best weigh-in of his life. Dan tells us he always knew a how to eat well and train but they never really came together for him. By having this challenge it held him accountable which helped him reach his goal.
Dan is now in the running to win on a national level with the weight loss challenge, but he is turning his attention to another challenge. The Bermuda 1-2. He will be sailing all the way from Bermuda to Rhode Island. However this isnt his first time. In fact, it will be the third time Dan has entered in this race, but will be the first since his weight transformation.
The race will take place over 13 days starting on Saturday June 2. Dan and his girlfriend Kathy will be sailing in their boat the Halcyon.
You can track them at the link provided.
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Local man sailing the Atlantic after winning weight loss competition - KGWN
Posted: May 27, 2017 at 7:41 am
May 26, 2017
By Wendy M. Henrichs Board Certified Chiropractic Pediatrician and Nutrition Counselor
Has an injury gotten you off your exercise routine? Do you have a chronic condition that causes you pain and prevents you from exercising and enjoying your life? This is the article for you.
First, what is inflammation? Inflammation is your bodys mechanism to heal an injury or infection. Through a series of biochemical reactions, white blood cells and other chemicals are sent to the injured area to fight off foreign bodies. Youve certainly experienced the benefits of acute inflammation if youve had a cut, injury or infection. The symptoms typically include: redness; warmth; pain; swelling; and loss of movement and function. You need some level of inflammation in your body to stay healthy. When inflammation becomes chronic, however, there are often no symptoms until a loss of function occurs. This is because chronic inflammation is low-grade and systemic, often silently damaging your tissues. Accidents and sports injuries are some of the most common causes of chronic inflammation and pain.
The good news is that there are things you can add into your daily routine to aid in recovering from an injury and reduce or eliminate pain and chronic inflammation:
1. Get Moving: Movement is life for our bodies. There are 360 joints in the human body, but only 230 are moveable. Our joints and bodies are designed to move and exercise. Movement and exercise produces endorphins which are our bodies natural opiates or pain killers. Besides that, regular exercise has positive effects on your metabolism, healthy weight control, and cardiovascular health. If you have pain from an injury, then you should see your chiropractor, and/or medical doctor before you begin exercising an injured area or joint. Rehabilitating an injury can prevent chronic pain in the future. If you have pain from degenerative condition and/or osteoarthritis, movement can help. There is always some form of exercise that you can safely do. Water exercise is an excellent, non-weight bearing activity that you can do to improve your health and fitness while being easy on your joints.
2. Omega 3 Fats: Omega 3 fatty acids are anti-inflammatory. Our cell membranes are made up of omega 3 fatty acids and are essential for a healthy brain and nervous system. Some of my favorite food sources of omega 3 fats are: wild caught salmon, herring, mackerel and sardines; grass fed beef and wild game; eggs; walnuts; and chia seeds. Increasing your intake of omega 3 fats through a supplement, your diet, or both will aid in decreasing inflammation at the cellular level. This will, over time, decrease any pain associated with inflammation.
3. Ginger: Ginger root is excellent at combating inflammation and it is great for digestion. You can receive the benefits from ginger by adding it in cooking, adding fresh ginger root to your smoothies, or by steeping fresh ginger in boiling water to make a tea.
4. Tumeric or Curcumin: Tumeric root contains curcumin which is a powerful anti-inflammatory. As discussed in a previous article, curcumin has over 50 healing actions. Turmeric can be incorporated into your meals in a myriad of ways: You can make a vegetable curry using curry powder and coconut milk; add fresh tumeric root to your smoothie; steep fresh tumeric with your ginger to make a tea; sprinkle turmeric in your salad dressing or on stir-fries; or cook it with your soups, stews or eggs in the morning. You can also take this in supplement form. As with all supplements, look for the label certification that it has been tested for quality and content.
5. Cherries: Tart cherries are anti-inflammatory and may help lower your risk of gout attacks and reduce pain and inflammation associated with osteoarthritis. They, along with all the red/blue/purple fruits are high in antioxidants which improve your cellular health.
6. Sugar: Oh, how we love sugar. The average American consumes 22 teaspoons of added sugar daily. The added sugar is added calories which can lead to weight gain, obesity and type II diabetes. Sugar can also produce pro-inflammatory chemicals that over time can cause inflammation and pain. If you suffer from chronic pain, decreasing your added sugar can help. Decreasing the number of foods consumed from a box or package is a good start along with reading your labels for sugar content.
These tips along with a clean, organic diet of whole plant based food, high quality protein and good fats will improve your level of health and wellbeing. Food as good medicine can reduce your pain, help you manage your weight, get better rest, have more energy, and get off the path of chronic pain and disease. Always remember to drink half your body weight in ounces of water daily for overall health and to remove toxins.
Dr. Wendy Henrichs has been a practicing board certified chiropractor and nutrition counselor at Timber Land Chiropractic in Rhinelander since 1994. For a complimentary chiropractic, nutrition or lifestyle counseling consultation, visit TimberlandChiropractic.com, Facebook, or call 715-362-4852.
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Six tips to combat pain and inflammation - Starjournalnow
Posted: May 27, 2017 at 7:41 am
It was a press photograph, taken from a low, unflattering angle while he was addressing a nursing conference, that convinced Tony OBrien things had to change.
The picture from 2012 shows a jowly middle-aged man, his facial features almost obscured behind rolls of flesh. The mans bulk is hidden under a conventional business suit but there is no mistaking he is, in his own words, significantly obese.
Nothing unusual there in todays society, you might say, except this man had just been appointed as director general of the Health Service Executive.
The photo was a bit of a shock. Id have felt very self-conscious continuing that way as head of the health service.
What he calls my wake-up call propelled OBrien on a five-year journey in search of better health and fitness. A visit to the doctor told him what he already knew he was morbidly obese and had high blood pressure. Dietary changes kick-started his weight loss and, later, a daily fitness regime helped to accelerate it.
Today, without following any particular diet, OBrien has lost more than one-quarter of his body weight up to 35kg. He feels healthier and more energetic, even if he believes his personal weight journey is still a work in progress.
I was at a crossroads, the 54-year-old recalls. I was either going to end up with high blood pressure, going on statins and having a lifestyle conditioned by that. Or I was going to take a different turn.
He says he wanted to walk the walk as well as talking the talk as a leader in health, but there were other, more personal reasons. His father had died at 62. You want to be there for your loved ones. Im a husband, a father, a son. I want to be around for a while, to outlive my father.
He had to hasten slowly, due to an underlying health condition. OBrien has late onset myasthenia gravis, an auto-immune condition that can make exercising difficult due to muscle weakness. It meant an already sedentary lifestyle became even more sedentary.
Like many people, he hadnt realised he was slipping into obesity. I was slimmer, fitter and a gym-goer in my 30s. I could run up a hill and beat teenagers. Then, in my 40s, I gained a bit of weight. Gradually, it creeps up on you.
It was just a personal notion, he says, to give up bread and potatoes. One day I said to my wife Im not in a good place, health-wise. Im just going to give them up and see what that does for me.
When youre in this job, youre bouncing from meeting to meeting. Wherever you go, everyone thinks they have to feed you. Usually theres a tray of sandwiches, or a basket of scones. I just stopped eating those things.
He shed over 5kg quickly and that weight loss allowed him start an exercise programme to consolidate his gains. I started to go to the gym but not to do stupid stuff. I wanted to do a tailored programme that I could complete in 45 minutes, four or five times a week.
Thats important to me as I can control the start of my day but I cant predict the end. Also, with an underlying condition, you cant predict how tired you might be later in the day.
He hasnt eaten bread since June 2012 and says he feels way better as a result. Ive always loved hot toast with jam, but modern bread is rubbish. Its full of things like preservatives that bread didnt use to have.
He found he was eating more food, but better food, especially salads, vegetables and cold meats. I was very conscious not to replace potatoes with copious amounts of rice and pasta.
Building on this foundation, and now attending early-morning gym sessions almost daily, he started shedding the pounds dramatically.
About a year ago, his weight loss became evident and tongues started wagging. The initial reaction was are you not well? There must be something wrong, maybe the job is getting to you?
In fact, the opposite was true, but the experience prompted OBrien to be more open about his regime. He is now about fives sizes smaller in a suit than he was five years ago. As Ive gone down in size, Ive consistently given away clothes that no longer fit. Ive had to adopt a policy of buying relatively cheap clothes because they dont last me that long.
OBrien did not suggest this interview, and he is anxious that it doesnt look like self-promotion. Im not casting judgment on anyone. Everyone has their own reason why they are the weight they are.
Some people are blessed with metabolism that allows them to eat a horse and never be overweight. Others are unfortunate in their circumstances, or have eating disorders for which they need assistance.
Neither does he want to seem fanatical about dieting or exercise. I dont want to appear like a zealot. Everybody is different.
Lots of people ask me how do you have the willpower to do it and I tell them its the reverse. If I had real willpower, Id have cut down on [some] foods and continued to eat them. For me, its easier to just not eat some food groups.
But everything Ive done has made me feel better cutting out different food groups, not feeling bloated. There is simply no incentive to go back.
Weight loss doesnt always progress in a straight line, he stresses. At any time you can go up again in weight and you have to accept that. It happens. The year and your life have their own patterns Christmas, a wedding you cant be obsessive.
If he does gain a few pounds, he takes corrective action by, for example, cutting out all desserts for a few weeks.
Still, he believes anyone can tackle their weight issues by identifying the most influential components of lifestyle and diet, and then making changes. Its all too easy to be defeated by the mountain, but those two changes could lead to two other things. It would have been all too easy for me to say when I weighed 120kg this is a mountain and Ill just not bother.
Recognise it takes time, and dont beat yourself up. Ask, what is it you are eating most of? Are you physically active and, if not, what exercise might be suitable for you?
One of the images that drives him on, he says, is that of six 5kg bags of potatoes. I tried carrying six of them around and it aint easy but thats the weight I used to carry around in body fat.
1. Start from where you are by doing one or two things with your diet likely to give you the best return.
2. Stick to mealtimes, but if you need to snack try things such as raw carrots or tomatoes.
3. Take advice on how to begin exercising safely in a way that you can build into a routine that suits your life dont focus on things you cant sustain.
4. Dont deny yourself some treats but make it part of meals such as dessert on Sunday or whatever works for you.
5. Track your progress but be patient and recognise there may be occasional setbacks. Dont give up.
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Tony O'Brien's weight loss: 'I haven't eaten bread since 2012' - Irish Times
Posted: May 27, 2017 at 7:40 am
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If you have been struggling to lose weight and think you have tried everything, there are still things you can do.
Psychologist Corinne Sweet advised dieters to stop seeing food as either good or bad, as this increases the chance of eating high-calorie foods.
She explained: People talk about themselves in terms of being good or bad according to how habitually they eat or drink things, or whether they snack.
Ive been bad today, might mean someone has had a chocolate bar or muffin with their coffee. Or Ive been good can mean they have abstained from the biscuit round in the tearoom.
Often this creates stress and complex feelings, which can actually accentuate and increase the behaviour rather than curb it.
She also said it was time to stop associating food with punishment or reward, and said: People learn behaviours quite often with a punishment and reward value. If I finish my homework I can have some chocolate, or after a hard day at work I deserve a drink.
Work cultures also are full of punishment and rewards, involving food and drink: the office party, a group meal out, a social event or celebration, cakes at leaving dos and birthday drinks.
Temptation will always present itself. You have to be prepared, and be aware, ahead of time, that when you go somewhere, visit someone, go out for a meal, that temptation will be right there, in front of you.
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You have to plan a course of action to curb your vulnerability to being seduced by something you know will trigger your need to snack. This may take effort and time, as we often hang on to what is familiar, but if you stick to it, you will soon be reaping the rewards for a little thoughtful decision-making, retraining and application of willpower.
One way to do thesis with Slissie, which is the first of its kind as it delivers curb-craving flavourings that instantly help you resist the temptation of sugary, calorific snacks. Once the flavours that contain aromas are detected by your tastebuds and olfactory receptors, messages are sent to the appetite control centres of the brain leaving users feeling their appetite has been satisfied.
As well as dealing with temptation, choosing the right foods is also the key to weight loss, as Dr Marilyn Glenville, the UKs leading Nutritionist, explained.
She said: If a food or drink is described as low sugar, slim line or diet, it will usually contain an artificial sweetener. These sweeteners have been linked to mood swings and depression, and it has been found that people who regularly use artificial sweeteners tend to gain weight because they can slow down the digestive process and increase appetite.
Make a point of sitting down and eating your food as calmly as possible
Dr Marilyn Glenville
Dr Marilyn also urged people to sit down and enjoy their food, particularly because it has benefits for weight loss too.
Eating on the run, she said gives your body the message that time is scarce, you are under pressure and stressed. Furthermore, your digestive system will be less efficient. Make a point of sitting down and eating your food as calmly as possible.
Listening to your body and actually concentrating on the food in front of you is key for weight loss, as Shona Wilkinson, Nutritionist at Superfood.uk, revealed: Try and pay attention to how your stomach is feeling and eat slowly, rather than eating everything thats in front of you. Its important that you eat to feel satisfied, as opposed to stuffing yourself.
Shona also advised not to skip main meals as this wont help you lose weight. She said: Another great tip is to not snack on foods such as toast, bread, cereals, cakes or biscuits telling yourself you wont eat a main meal later (to make up for the calories).
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This is a trap many people fall into, because they love their sweet foods and they find these foods easier to prepare than a main meal. Make sure you eat three balanced meals a day.
Finally, Dr Marilyn reminded dieters not to fall into the common trap of confusing thirst for hunger.
She said: It's actually relatively common for people to confuse thirst for hunger, thats why keeping your fluid intake up is really important. Try drinking a large glass of water when you are feeling those hunger pains and wait to see if they dissipate.
The expert weight loss tips come as one nutritionist revealed doing too much exercise could hinder your weight loss.
Posted: May 26, 2017 at 1:47 pm
PEOPLE.com | How Half Their Size Weight-Loss Winners Stay Motivated Plus Healthy Tips From Dr. Travis Stork! PEOPLE.com Half Their Size's Christina Jordan, Ashley O'Reilly and Lindita Halimi lost nearly 400 lbs. total, but they are still as motivated as ever. If you're struggling with your weight, don't worry, you got this, says Jordan, a mother-of-three who lost over ... |
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How Half Their Size Weight-Loss Winners Stay Motivated Plus Healthy Tips From Dr. Travis Stork! - PEOPLE.com
Posted: May 26, 2017 at 1:47 pm
PEOPLE.com | Formerly Overweight Nurse Loses Over 70 Lbs.: 'I Didn't Want to Be a Contradiction to My Patients' PEOPLE.com Megan McGee started gaining weight when she got involved in an unhealthy relationship. I stopped doing all the things I used to do like seeing friends and going to the gym, so I became quite isolated, the Middlesex, England-based nurse, 26, tells PEOPLE. |
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Formerly Overweight Nurse Loses Over 70 Lbs.: 'I Didn't Want to Be a Contradiction to My Patients' - PEOPLE.com
Posted: May 26, 2017 at 1:47 pm
May 26, 2017 The four images indicate the degree of microbial diversity in the gut in normal patients as well as in obese patients before and after undergoing two types of weight-loss surgery.The normal human gut has a high degree of microbial diversity, considered important for the maintenance of health. Obese patients have lost much of this diversity and while laparascopic band surgery effectively leads to weight loss, the low microbial diversity condition remains.By contrast, gastric bypass surgery results in the restoration of microbial diversity in the gut, though the composition of microbes is distinct from both normal weight and obese patients. Credit: Jason Drees for the Biodesign Institute
Obesity, already a global epidemic, is on the rise. Over one third of the U.S. population is currently afflicted, according to the Centers for Disease Control and the monetary costs alone are approaching $150 billion dollars annually. Causes of the epidemic include changing diets and greater sedentism, though environmental factors may also contribute.
A new study compares the two most common surgical therapies for obesity, known as Roux-en-Y gastric bypass (RYGB), and laparoscopic adjustable gastric banding (LAGB). The results demonstrate that RYGBthe more aggressive of the two surgeries produces profound changes in the composition of microbial communities in the gut, with the resulting gut flora distinct from both obese and normal weight patients. The results are likely due to the dramatic reorganization of the gut caused by RYGB surgery, which increases microbial diversity. The new research paves the way for new diagnostics and therapies for obesity.
The gamut of adverse health effects associated with obesity is broad, including such devastating illnesses as type 2 diabetes, coronary artery disease, stroke and certain forms of cancer. Patients often suffer loss of mobility, social isolation and inability to work. Currently bariatric surgery is the most effective treatment for morbid obesity, in terms of significant and sustained weight loss.
In the new study, appearing in the current issue of the Nature Publishing Group journal International Society for Microbial Ecology (ISME), Zehra Esra Ilhan, Rosa Krajmalnik Brown and their colleagues at the Biodesign Institute at ASU, along with researchers from Mayo Clinic, and Pacific Northwest National Laboratory, explore microbial communities in the human gut following RYBG and LAGB surgeries.
The results confirmed their earlier research with a smaller sample size, showing that in the case of the more aggressive and irreversible RYGB surgery, microbial communities underwent a profound and permanent shift following weight loss. The resulting post-surgical composition of gut microbes observed for RYGB patients was distinct from both normal weight and obese patients, and displayed the high microbial diversity associated with a healthy gut.
The current study also applied the technique of nuclear magnetic resonance (NMR) to examine the metabolomea composite of the metabolites produced by the various microbes in the gut, again noting significant alterations as a result of the RYGB procedure. In the case of the alternate treatment, LAGB, changes in the gut microbiota were mild and accompanying weight loss was less pronounced.
"This is one of the first studies to show that anatomically different surgeries with different success rates have different microbiome and microbiome-related outcomes," notes Ilhan, lead author of the new paper. Further, the results indicate that correction of obesity tends to improve related metabolic conditions, including diabetes and high cholesterol.
"One of the key findings of the paper confirms what we had already observed in earlier research. RYGP gastric bypass had a huge effect on the microbial community structure," Krajmalnik-Brown says. This fact may have profound implications for both the understanding and management of obesity.
The body's personal assistants
The millions of bacterial microbes in the human gut perform a vast range of critical functions in the body and have even been implicated in mood and behavior. Among their critical responsibilities are the micro-management of nutrients in the food we digest, hence their central place in the regulation of body weight.
A tell-tale indicator of pathology in obese patients has been found in the gut, where a markedly lower diversity of microbial communities is observed. As Krajmalnik-Brown explains, diversity of gut microbes is essential to good health. "Diversity is good because of what we call functional redundancy," she says. "If you have 10 workers that can do the same job, when one of them gets sick, the job still gets done."
Low microbial diversity in the gut, by contrast, is associated not only with obesity but a range of ailments including inflammatory bowel disease, ulcerative colitis and autism. (Earlier research by Krajmalnik-Brown and her colleagues demonstrated diminished diversity in the gut microbiome of autistic children and in a more recent study, improvement in the symptoms of autism was demonstrated following transplantation of beneficial microbes.)
Competition in diverse microbial networks in the gut helps provide a system of checks and balances. Should diversity fall, a delicate democracy can be shattered and tyranny may prevail, as populations of microbes like Salmonella or Clostridium difficileusually subsisting at low levels in the gut expand and take over.
The study sought to explore long-term changes in the gut in patients who had undergone either of the two surgeries at least 9 months prior, comparing them with normal weight and pre-bariatric obese patients. While the reasons for the sharp disparity of results between RYGB and gastric banding are not entirely clear, the results indicate that simply reducing the size of the stomach through gastric banding is not sufficient to induce the large changes in microbial communities observed for the RYGB group.
Operation weight loss
One hypothesis the authors put forward is that RYGB alters the physiology of the gut to such a degree that microbes formerly unable to survive conditions in the obese gut are able to flourish in their surgically-modified surroundings. "One of the things we observe from the literature is that the oral microbiome community composition is very similar to the colon microbiome composition after bariatric surgery," Ilhan says. "You're giving new microbes a chance to make it. Most of the species are acid sensitive, which supports the idea that changes in stomach pH levels may permit these microbes to survive and make it to the colon."
According to John DiBaise, a gastroenterologist at Mayo Clinic, Scottsdale and co-author of the new study, "These new data on microbial community structure and function significantly expand our knowledge on how the microbiome is associated with weight loss following bariatric surgery."
While it seems clear that RYGB surgery produced permanent changes in bacterial communities in the gut, the resulting microbial community may also act to help maintain weight loss over the long term. Experiments have shown that transplantation of beneficial microbes from mice that have undergone RYGB surgery into obese mice induces dramatic weight loss. While these results have yet to be replicated in humans, the findings open the door to the eventual use of healthy microbial communities to treat obesity.
Weighing future research
Although the RYGB surgery has been quite successful for many patients suffering from morbid obesity, it is a serious, invasive procedure that is not without risks. Further, some patients are not successful and regain the weight they have lost post-surgery, perhaps because they lack the favorable microbes necessary for permanent weight loss. As Ilhan says, "a probiotic that would replace surgery would be great. Another positive outcome would be if we can find a microbial biomarker that will identify the best candidates for surgery and sustained weight loss."
Explore further: Metabolic benefit same with similar weight loss after surgery
More information: Distinctive microbiomes and metabolites linked with weight loss after gastric bypass, but not gastric banding, International Society for Microbial Ecology, 2017
(HealthDay)Early metabolic differences following laparoscopic adjustable gastric banding (LAGB) and Roux-en-Y gastric bypass (RYGB) in obese individuals with type 2 diabetes mellitus (T2DM) disappear when weight loss reaches ...
One in five patients who undergo one of the most popular weight-loss surgical procedures is likely to develop problems with alcohol, with symptoms sometimes not appearing until years after their surgery, according to one ...
Obese patients who underwent Roux-en-Y gastric bypass (RYGB) lost much more weight than those who did not and were able to sustain most of this weight loss 10 years after surgery, according to a study published online by ...
(HealthDay)For obese patients without diabetes, bariatric surgery improves insulin sensitivity (IS), with more pronounced improvements for Roux-en-Y gastric bypass (RYGB) than for laparoscopic adjustable gastric banding ...
(HealthDay)Roux-en-Y gastric bypass surgery (RYGB) strongly predicts insulin cessation after surgery in insulin-treated type 2 diabetes (I-T2D) patients, independent of weight loss, according to a study published online ...
Among obese participants with type 2 diabetes mellitus, bariatric surgery with 2 years of a low-level lifestyle intervention resulted in more disease remission than did lifestyle intervention alone, according to a study published ...
Obesity, already a global epidemic, is on the rise. Over one third of the U.S. population is currently afflicted, according to the Centers for Disease Control and the monetary costs alone are approaching $150 billion dollars ...
Changing the natural electrical signaling that exists in cells outside the nervous system can improve resistance to life-threatening bacterial infections, according to new research from Tufts University biologists. The researchers ...
(Medical Xpress)A team of researchers with the Icahn School of Medicine at Mount Sinai in New York has found that giving a certain antibody to menopausal mice resulted in less weight gain and reduced bone loss. In their ...
A new study has uncovered a molecular mechanism in the prion protein, a protein responsible for neurodegenerative diseases, which may explain why nerve cells degenerate in these disorders.
(Medical Xpress)A European team of researchers working at Sweden's Karolinska Institutet has found evidence that suggests that humans have an olfactory defense against contagious diseases. In their paper published in Proceedings ...
A 12-month study mapping bacterial diversity within a hospitalwith a focus on the flow of microbes between patients, staff and surfacesshould help hospitals worldwide better understand how to encourage beneficial microbial ...
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Dramatic shift in gut microbes and their metabolites seen after weight loss surgery - Medical Xpress
Posted: May 26, 2017 at 1:47 pm
Women's Health | 'This Is How I Lost Nearly 200 Pounds While Constantly Traveling For Work' Women's Health Things began shifting for me when I saw one of my coworkers from another office the day he started a weight loss program called Take Shape For Life. He was hungry, and we were all teasing him. When I went back to his office five months later, I didn't ... |
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'This Is How I Lost Nearly 200 Pounds While Constantly Traveling For Work' - Women's Health
Posted: May 26, 2017 at 1:47 pm
A physical therapists tips for active and safe outdoor workouts
By Dan Corsetti
Published: May 26, 2017
Performing a variety of exercises is better than focusing on a singular sport since it trains the body to handle various loads, resistances and stressors, says Dan Corsetti.
Now that the weathers warmer and the days are longer, were taking our workouts outside, enjoying al fresco walks, runs, hikes and team sports. While physical activity and fresh air are a wonderful combination, its important to stay safe while youre being active especially if youve been sedentary all winter.
Many people tend to hibernate in the wintertime, hunkering down inside during the short, cold, dark days. If youre not the type to do cold weather workouts outside (skiing, ice skating, winter walks), hopefully, youve stayed active inside at the gym, on the treadmill or using workout videos.
Getting back into an outdoor routine safely means ramping up slowly. Dont expect to run 10 miles on your first day out, especially if you havent kept up with your running routine all winter. And dont panic about the approach of bathing suit season, thinking you need to immediately drop 40 pounds. Understanding and respecting your body is the key to being healthy and active in any season.
A fit, active lifestyle requires strength, stamina and flexibility - and a well-balanced workout routine. Use these tips to stay safe this spring:
Ease into it: Most of us have experienced DOMS (delayed onset muscle soreness) in our lifetime. DOMS happens when we jump into an activity after a prolonged period of rest or inactivity. It usually presents as three to five days of achiness that improves with activity and increases with prolonged rest.
Although DOMS itself is not damaging (even though it can feel severe at times!), its an indicator that you may have done too much, too soon. Ease back into your outdoor workout and dont try to play multiple soccer or tennis games on the first warm, sunny day. If youve already overdone it and are experiencing sore muscles, decrease your activity level, which will allow your body to adapt to the stressors youre placing on it. Modify the duration, frequency and/or the intensity of the activity to allow your body to adapt. Generally 12 to 24 hours of soreness after a new (or harder than usual) activity is normal and expected.
Warm up properly: Before any physical activity, a proper warm-up is important to prepare your body. In general, an active warm-up is more beneficial than a passive stretch prior to activity. Research has shown dynamic stretching is more effective at improving performance than static stretching. Active/dynamic warm-ups include: high knees, monster walks, grapevines, toe taps, lunges, squatting and barn doors.
Mix it up: Do you focus only on one activity, like running? Cardio is great, but strength training is just as important for weight loss, maintaining bone density and building stronger muscles and joints. And increase your flexibility through stretching, yoga and Pilates. Theres a well-documented difference between strength, endurance, power and mobility, so incorporate each component into your exercise program to ensure its well-rounded.
Part of becoming strong and healthy is training your body to handle various loads, resistances and stressors under varying conditions. This is why were seeing so many injuries in young athletes who specialize in a single sport. This singular focus and lack of variety contributes to their risk for overuse injuries. As an added benefit, variety also prevents boredom, making you more likely to maintain your workouts long-term.
Increase the length/intensity of your workouts safely: The most effective way to avoid injuries is a gradual, progressive exposure program to an activity. Instead of running 10 miles on your first day out, start off running a shorter distance for a short time period and increase distance and/or time gradually by 10 percent each week.
Avoid overuse injuries: Many springtime activities like running or tennis use repetitive motions, which can lead to overuse injuries. Change up your routine, doing different activities each day. Vary your surfaces (between blacktop, track, treadmill and trail) to decrease stress on your body. Most runners will sustain an injury in their lifetime not because running is bad for us, but because its a repetitive activity.
Runners/walkers: alternate your route, so youre not pounding up and down the same hills every day, which can impact your hips and knees. Add a comprehensive strengthening program in addition to your cardio activities to help reduce many different types of injuries.
Work with a physical therapist: A physical therapist can help you create a customized workout routine that considers your fitness level, previous injuries and personal goals. Additionally, a physical therapist will demonstrate proper form, analyze your movements and provide advice to help you get fitter and stronger - while staying safe.
Dr. Daniel R Corsetti III of Sport & Spine Physical Therapy Inc. in Portsmouth, can be reached at 603-431-9700 or through nhsportandspine.com.Performing a variety of exercises is better than focusing on a singular sport since it trains the body to handle various loads, resistances and stressors, says Dan Corsetti.
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Spring into action - New Hampshire Business Review
Posted: May 25, 2017 at 8:43 pm
Watch the full episodes ofWe Lost 100 Pounds!now on the newPeople/EntertainmentWeekly Network(PEN). Go to PEOPLE.com/PENor download the PEN app on your favorite device.
Janice JJ Jobity was always fit growing up, but when she was mistreated in a relationship, she turned to food to cope.
I stopped caring for myself as much as I should have, the Toronto-based finance project analyst, 36, tells PEOPLE. I was depressed. I just kind of tuned out of the world, and food became my everything.I would eat pizza, hamburgers, any type of junk food. I would eat cakefor breakfast, lunch and dinner, and eventually I wasgaining 10 lbs. each year. I racked up 120 lbs. in the course of eight years.
By 2015, Jobity had hit her highest weight of 260 lbs. and started feeling excruciating stomach pain.
When I went to my doctor they explained I had a stomach ulcer,and that all those years of soda had damaged my stomach, she says.
Learning that the way she ate had medical consequences came as a shock to Jobity, who resolved to start taking boot camp classes soon after her diagnosis.
And it wasnt easy. The first day of the workout, I broke a toenail, she says. My shins were hurting, I was in all types of pain. But I thought, Im not stopping.
In addition to working out six days a week, Jobity overhauled her diet.The only time Id ever had pineapple was on pizza, and now I love fruit, she says.
I cut out fried food that was the number one thing I didandit made a bigdifference, she says. I cut out soda I decided to eat more vegetables, fruits, more chicken.
She describes her weight loss meal plan as simple, and she often eats the same thing for lunch and dinner. I love salad and chicken, she says. Salad and chicken aremy everything!
She also documented her journey on her Instagram, @beautifuljlj, and now has more than 17,000 followers. The love that I get is beautiful. I get people messaging me from Africa, like around the world. Theyre inspired and they want to get healthy. Its a gift and I love it.
Jobity admits that sometimes it was hard to stay motivated to stick to her changes during her weight loss journey, and credits counseling with helping her stay on track.
You have tofix whats going on inside before you can fix the outside, she says. The mind is a powerful thing through the weight loss journey, more than anything else. A lot of weight loss is mental.
For more inspiring weight loss stories, pick upthe latest issue of PEOPLE, on newsstands now.
Now Jobity is down 148 lbs. and finally feels at peace with herself.
Im just coming to a place of, Im healthy, I can run up stairs, I exercise, Im happy, she says. Im reaching a point of peace, and thats pretty much what I wanted from this journey just peace.
Original post:
How Boot Camp and Counseling Helped This 36-Year-Old Lose 120 Lbs.: 'A Lot of Weight Loss Is Mental' - PEOPLE.com
