Adrenal Fatigue and How To Beat It

Constant stress and poor nutrition can weaken the adrenal glands. Without intervention, this could result in a weakened immune system, fatigue, low blood sugar, and an overall run down feeling. Check out our blog to see how you can fight adrenal fatigue and then sign up to get started on an exercise and nutrition plan from BeFit4LifeNow to help make sure you find that life and vitality you've been missing!

Your adrenal glands are two tiny pyramid-shaped pieces of tissue situated right above each kidney. Their job is to produce and release, when appropriate, certain regulatory hormones and chemical messengers. Adrenaline is manufactured in the interior of the adrenal gland, called the adrenal medulla. Cortisol, the other chemical from the adrenal gland, is made in the exterior portion of the gland, called the adrenal cortex. The cortex also secretes androgens, estrogens, and progestins. Cortisol, commonly called hydrocortisone, is the most abundant -- and one of the most important -- of many adrenal cortex hormones. Cortisol helps you handle longer-term stress situations.

In addition to helping you handle stress, these two primary adrenal hormones, adrenaline and cortisol, along with others similarly produced, help control body fluid balance, blood pressure, blood sugar, and other central metabolic functions. In the heightened nervous state of adrenal burnout, the body overproduces adrenaline, cortisol and other stress hormones. Constant stress and poor nutrition can weaken the adrenal glands. Eventually, this causes the adrenal glands, the front line in the stress reaction, to show wear and tear and become depleted. This frequently leads to impairment in the thyroid gland, which can cause a further decline in energy level and mood and is one of the reasons why many people have thyroid glands that don’t work well.

When stress continues over prolonged periods of time, the adrenal glands can deplete the body's hormonal and energy reserves, and the glands may either shrink in size or hypertrophy (enlarge). The overproduction of adrenal hormones caused by prolonged stress can weaken the immune system and inhibit the production of white blood cells that protect the body against foreign invaders (in particular lymphocytes and lymph node function). Adrenal dysfunction can disrupt the body's blood sugar metabolism, causing weakness, fatigue, and a feeling of being run down. It can also interfere with normal sleep rhythms and produce a wakeful, unrelaxing sleep state, making a person feel worn out even after a full night's sleep.

Common Causes of Adrenal Stress:

• Anger
• Fear / Worry /Anxiety
• Depression
• Guilt
• Overwork/ physical or mental strain
• Excessive exercise
• Sleep deprivation
• Light-cycle disruption
• Surgery
• Trauma/injury
• Chronic inflammation
• Chronic infection
• Chronic pain
• Chronic illness
• Chronic-severe allergies
• Hypogycemia
• Nutritional deficiencies

Testing for Adrenal Health:

In order to determine the health of your adrenal glands you need to have a simple blood, urine, or saliva test such as the Adrenal Stress Index performed through your practitioner. Cortisol levels can be checked by blood in the morning or throughout the day by a saliva test. DHEA, and Epinephrine, are some other indicators of adrenal function.The information provided by testing can help to determine the most appropriate type of treatment.

Lifestyle changes such as:

Eating steadily, all day long. Skipping meals is one of the worst things you can do for your body. When you're hungry, your blood sugar drops, stressing your adrenal glands and triggering your sympathetic nervous system. That causes light-headedness, cravings, anxiety and fatigue. Another drawback to skipping meals: The resulting low blood sugar can affect your ability to think clearly and shorten your attention span.

Skipping breakfast is particularly bad, as it is a sure fire way to gain, not lose, weight. If you start each morning with a good breakfast and "graze" healthfully every two to four hours, your blood sugar will remain steady throughout the day. You'll feel more rested and energetic. Eat protein with every meal. Eat Complex carbohydrates such as brown rice. Avoid sugar, junk food, white pasta, white rice, white bread. Absolutely NO Caffeine. Coffee/Sodas over stimulates your adrenals and they deplete important B vitamins. Coffee does not give you energy; coffee gives you the illusion of energy. Coffee actually drains the body of energy and makes you more tired, because of vitamin and adrenal depletion.

Exercise to relax. Walking, Yoga, deep breathing, meditation, or stretching. No vigorous or aerobic exercise, which depletes the adrenals. Avoid alcohol, processed foods, and tobacco. Nicotine in tobacco initially raises cortisol levels, but chronic use results in low DHEA, testosterone, and progesterone levels. Reduce stress; learn relaxation techniques such as deep breathing, visualization, progressive muscle relaxation.

Helpful Supplements

The use of small amounts of natural adrenal hormone (hydrocortisone) to bring slightly low adrenal function up to its proper normal daily range is often helpful.

Take a daily multivitamin to provide nutritional support to the adrenal gland.

Vitamin C 1,000-3,000 mg a day
L-Theanine 100-400 mg a day
Pantothenic Acid (Vitamin B5) 300 mg a day
Licorice (Glycyrrhiza glabra), no more than 1000 mg of glycyrrhizin
 
By: Valerie Balandra ARNP, BC

Innovative ways of team building through outdoor fitness adventures

What are two of the top buzz words in business these days? Corporate wellness and teambuilding. What if you could combine the two in order to really get your company revved up and headed full speed ahead?  Keep reading to find out how.

Working...On the Wild Side

Imagine a place where extreme physical challenge, outdoor adventure, and teamwork intersect. You don't have to wait for the next episode of Survivor to find it. In fact, if you are an employee of Lens Crafters, Ford Motor Company, Microsoft, or Taco Bell, you may have already experienced this venue first hand-in a wilderness-based corporate team-building seminar.

For several decades, employers looking to increase productivity in their workforce have turned to applied human behavior science for guidance. What it all boils down to, say the human resource specialists, is maximizing cooperation and teamwork. Inspired by this realization, employers began sending their employees to corporate team-building seminars in the 80's and 90's.

Today it is relatively commonplace to head for an airtight conference room, to be greeted by the corporate psychologist, who offers amply iced doughnuts and Styrofoam cups filled with megawatt coffee, as if to say, it's going to be a long day folks-fuel up. Hefty booklets waiting on a table promise to yield the secrets to greater corporate harmony, while neatly assembled rows of folding chairs ensure endless hours of uncushioned gluteal containment. While the attendees haven't had to pay for their seats, it's quickly becoming clear that their seats are going to pay.
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"Sometimes we put a gag order on the boss, so that he or she cannot be in control," says Bruce Leadbetter.

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If that image doesn't sit well with you, why not try what others have already discovered-a more interesting but less civilized team-building approach. For participants in a Confluence Expeditions seminar on one of Montana's churning whitewater rivers, the ability to remain seated at all may be all they hope for. The alternative, being bucked into swirling, icy waters, just doesn't sound appealing. In a Team Building Through Adventure seminar, participants who locate any hospitable place to sit in the prickly Sonoran desert are lucky. Rock walls, on the other hand, are easier to come by-steep rock walls-and rugged hiking and mountain biking trails, too. All are part of a land navigation course that serves as the experiential classroom for the teaching of various team-building concepts.

How, one might ask, does this work? First of all, old habits need to be broken. At the beginning of a Team Building Through Adventures seminar, for example, the larger corporate group is divided by the program directors into teams. Self-selection into familiar groups and roles is prohibited, helping to break down hierarchies so that more egalitarian, inclusive patterns can be established.

"Sometimes we put a gag order on the boss, so that he or she cannot be in control," says Bruce Leadbetter, founder of Arizona-based White Knuckle Adventures and chief architect of the Team Building Through Adventure seminar.

In the next step of the process, everyone learns a skill vital to completion of the course, such as orienteering with a map and compass, or mountain bike repair. They must then teach this skill to the rest of the team. Relying on the "expertise" of each member, the team moves through a series of natural obstacles. Judges award points for successful and timely completion of each phase of the course. Additional points are awarded when team "cohesion" is demonstrated.

Because of these unique rules, the only winning team in this game is the true team itself. But according to Leadbetter, it's not just the game that's instrumental in bringing people together. It's also the setting in which the game is played.

"Wilderness is the only place where true teammanship can be taught," he says.

Whether or not it is truly the only place, many people in the industry agree that it's a good place to start. Perhaps it's because the wilderness, for many in the corporate world, is new and different. The old world is left behind.

"People forget about the rat race," says Leadbetter.

The senses, inundated with new information, come alive. Eyes are drawn to the strange features of the landscape; ears are stunned by the absence of noise. For once, people actually pay attention. And they are involved in the experience-they have to be. Lives may depend on it. To a rock climber, a rope is useless unless there is an alert person holding the other end.

Of course, even if there is a person holding the other end, an element of the unpredictable, of danger, still exists in the wild. It may be this more than anything else that makes people realize how far away they are from home... and how much they truly need each other. The truth is we are a social species. It is in our nature to form tribes, teams, cooperative social units. Sometimes, we just need to be reminded. In a wilderness-based corporate team-building seminar, we can be.

To see how Befit4lifenow.com can help your company BeFit! email us  corpwellness@befit4lifenow.com.
 
by: Jennifer Ottolino

Refueling After Exercise

If you participate in endurance events lasting more than one hour, competitions lasting several hours, or high-intensity workouts that exhaust your body, refueling your body post exercise is very important. Susan Kundrat, MS, RD owner of Nutrition on the Move in Champaign, Illinois, offers the following suggestions to help you replace solid and liquid foods.




1. Understand Why Your Body Needs Refueling. During exercise the body breaks down tissues and uses energy (primarily carbohydrates) contained or stored in the blood, liver, and muscle. If you exercise more than once a day, replenishing lost energy in the muscle is crucial to ensuring that your subsequent workouts are productive.

2. Learn Why Fluid Replacement Is Essential. The harder and longer you exercise, the more fluid you lose during workouts. If it is extremely hot or humid, keeping hydrated can be even more difficult because you sweat more and get overheated more quickly. Replenishing lost fluid after workouts —in addition to staying well hydrated during exercise—is essential for keeping your body working at its best.

3. Calculate How Much to Drink. The American College of Sports Medicine (ACSM) recommends drinking 600 to 1,200 milliliters of fluid (2-5 cups) per hour during exercise. After exercise, drink 2 to 3 cups (16-24 fluid ounces) of fluid per pound lost in sweat. Weigh yourself before and after your workout to get an idea of the amount of fluid lost through perspiration.

4. Figure Out What to Drink. ACSM recommends drinking water if your exercise session lasts less than 60 minutes. If it goes longer, use a four-to eight-percent carbohydrate sports drink. Sports drinks can be a good choice after endurance exercise because they can be more palatable than water, increasing the tendency to rehydrate, and they can help replace lost electrolytes.

5. Identify When to Refuel With Carbohydrates. If you exercise at a moderate intensity for 30 to 60 minutes three to five times per week, you can maintain adequate carbohydrate stores by eating a balanced diet and staying hydrated during and after exercise. If you train harder or longer at one time or exercise more than once a day, your muscles need to be refueled with carbohydrates immediately after exercising and again at the next meal or snack. This practice can ensure that carbohydrates stored in the muscle (i.e., glycogen) are consistently replenished.

6. Choose a Type of Carbohydrates. Carbs in liquid form (e.g., juices or sports drinks) can be easier to digest than carbohydrate-rich solid foods and are less likely to interfere with normal eating patterns. If you prefer solid food, however, you can eat something as simple as a sports bar (along with water).

7. Understand Why You Need Protein. Protein is an important building block for muscle. It also assists in the production of blood plasma and hemoglobin, which supply oxygen to working muscles. Several studies suggest that mixing protein and carbohydrates after activity can enhance the insulin response, which encourages resynthesis of muscle glycogen.

8. Know How Much Protein to Eat. Most experts recommend eating carbohydrate and protein in a ratio of 3:1 or 4:1 after exercise. An example would be two servings of vegetables and one serving of grains for the carbs, plus one serving of meat for the protein.

9. Realize When You Need Sodium. Several hours of exercise in even a cool climate can result in sodium losses. Because the typical Western diet contains 4.5 grams (g) of sodium per day, this is generally not a problem. However, when you exercise excessively in high heat, sodium losses can be as much as 10 g per day. Under such circumstances, you need to replenish stores by consuming foods that contain significant amounts of sodium. (While some potassium is also lost during sweat, potassium stores in the blood and muscle are usually well maintained during exercise.)

10. Learn What Foods Contain Sodium. Sodium is found in some sports drinks and in many foods, particularly processed foods like soups, canned sauces, and frozen dinners.

by: IDEA health and fitness Association

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Heart Rate

To get the most cardiovascular benefit out of your workout, you should strive to attain your target heart rate when working out. To check that you're within your range, you should periodically stop and check your pulse. Read our blog to find out more, then sign up for your month of services, which includes all of the calculators you need, including your target heart rate

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Why Monitor Your Heart Rate?

You're huffing and puffing through another aerobic workout, wondering if you're really doing yourself any good. Are you working too hard or not hard enough? You look around. The person next to you has barely broken a sweat while the one in front is drenched from head to toe. Well, sweat may not be the best indicator of exercise intensity. For that, we need to look to our hearts-heart rates, to be exact.

When you exercise, your heart beats faster to meet the demand for more blood and oxygen by the muscles. The more intense the activity, the faster your heart beats. Therefore, monitoring your heart rate during exercise can be an excellent way to monitor exercise intensity.

For the majority of aerobic enthusiasts, there is a range of exercise intensities that are described as safe and effective for promoting cardiovascular benefits. To determine what range is best for you, you'll need to be familiar with a few terms.

Maximal Heart Rate: This number is related to your age. As we grow older, our hearts start to beat a little slower. To estimate your maximal heart rate, simply subtract your age from the number 220.

Target Heart-Rate Zone: This is the number of beats per minute (bpm) at which your heart should be beating during aerobic exercise. For most healthy individuals, this range is 50 to 80 percent of your maximal heart rate. So, if your maximal heart rate is 180 bpm, the low end of the range (50 percent) would be 90 bpm, and the high end of the range (80 percent) would be 144 bpm.

What Does This Recommended Heart-Rate Range Mean?

Now that you've determined your target heart-rate zone, you need to know how to put that information to good use. These numbers serve as a guideline - an indicator of how hard you should be exercising. Those just beginning an aerobic program should probably aim for the low end of the zone and pick up the intensity as they become more comfortable with their workouts. Those who are more fit, or are training for competitive events, may want to aim for the higher end of the zone. Keep in mind that the target heart-rate zone is recommended for individuals without any health problems. Additionally, individuals taking medication that may alter the heart rate should consult their physician for recommended exercise intensity.

Where To Monitor?

There are a number of sites used to monitor the pulse rate. Two convenient sites to use are the radial pulse at the base of the thumb of either hand, or the carotid pulse at the side of the neck. Accurate pulse-count assessment is crucial when monitoring exercise intensity. By using the first two fingers of one hand and locating the artery, a pulse rate can be easily determined. Immediately after exercise, isolate your pulse and count the number of beats in a 10-second period. To determine the heart rate in beats per minute, multiply the number of beats per 10 seconds by six. For instance, if a 10-second pulse count was 20, then the heart rate would be 120 bpm.

A Final Word About Heart-Rate Monitoring

Remember, your estimated target heart-rate zone is just that - an estimate. If you feel like you are exercising too hard, you probably are. The best advice is to reduce your intensity and find a heart-rate range that works for you.

American Council on Exercise (ACE)

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Strength Training 101

The benefits of cardiovascular training have been well documented. Until recently, however, little attention has been given to strength training, an important component of a balanced fitness program.


You do not need to be a body builder to benefit from strength training. A well-designed strength-training program can provide many benefits.



•Increased strength of bones, muscles, and connective tissue (the tendons and ligaments), decreasing the risk of injury.

•Increased muscle mass. Most adults lose about one-half pound of muscle per year after the age of 20. This is largely due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (the basal metabolic rate or BMR). As muscle mass increases, BMR increases, making it easier to maintain a healthy body weight.

•Enhanced quality of life. As general strength increases, the effort required to perform daily routines (carrying groceries, working in the garden) will be less taxing.

The Core Curriculum

Many exercises work all the major muscle groups. Neglecting certain groups can lead to strength imbalances and postural difficulties. You may wish to consult with a certified fitness professional to learn safe techniques before beginning a strength-training program.

Staying Motivated

An encouraging aspect of strength training is that you'll likely experience rapid improvements in strength and muscle tone right from the start of your program. Don't be discouraged, however, if visible improvements begin to taper off after a few weeks. It's only natural that, as your fitness level advances, improvements in strength and appearance will follow at a slightly slower pace. To help keep your motivation up, find a partner to train with you.

Vary Your Program

Machines and free weights are effective tools for strength training, and a combination of the two is generally recommended. Utilizing both machines and free weights provides exercise variety, which is important for both psychological and physiological reasons. Variety not only reduces boredom, but also provides subtle exercise differences that will enhance progress.

The benefits of strength training are no longer in question. Research continues to demonstrate that strength training increases both muscle and bone strength and reduces the risk of osteoporosis. A safe strength-training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program

American Council on Exercise (ACE)

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Plyometrics: Controlled Impact/Maximum Power

It may sound like the latest Van Damme film, but controlled impact and maximum power are the aims of a training technique called plyometrics. Also known as jump training, plyometrics involve stretching the muscles prior to contracting them. This type of training, when used safely and effectively; strengthens muscles, increases vertical jump, and decreases impact forces on the joints


Plyometrics mimic the motions we use in sports such as skiing, tennis, and basketball. If you enjoy dodging moguls, chasing down groundstrokes, or charging the net, plyometrics might be an appropriate training option as these exercises are designed to increase muscular power and explosiveness. Plyometrics are not, however, for those who are in poor condition or have orthopedic limitations.

A safe and effective plyometric program stresses quality, not quantity of jumps. Safe landing techniques, such as landing from toe to heel from a vertical jump, and using the entire foot as a rocker to dissipate landing forces over a greater surface area, also are important to reduce impact forces.

In addition, visualization cues, such as picturing yourself landing "light as a feather and recoiling like a spring" after impact promotes low-impact landings. When landing, avoid excessive side-to-side motion at the knee. Landing forces can be absorbed through the knee musculature (quadriceps, hamstrings, gastrocnemius, or calf muscle) more effectively when the knee is bending primarily in only one plane of motion.

Olympic Secrets

The Eastern Europeans first used plyometrics in the 1970s to develop greater strength and power in their Olympic athletes. They based programs on scientific evidence that stretching muscles prior to contracting them recruits the myotactic, or stretch reflex, of muscle to enhance the power of contraction.

This prestretching of muscles occurs when you perform jumps one after the other. For example, when you land from a jump, the quadriceps muscles at the front of your thigh stretch as your knee bends, and then quickly contract with the next leap. This prestretch enhances the power of the second jump.

Proceed with Caution

Plyometric training has received its share of criticism due to reported cases of injury following programs of depth jumping and drop jumping, which involve jumping up to, and down from, boxes or benches that are as high as 42 inches. The forces sustained from these types of jumps onto hard surfaces can be as much as seven times one's own body weight. However, carefully considering the type of jumps selected for the program, enlisting a coach or trainer for supervision, and gradually increasing to more difficult exercises can make a plyometric program both safe and effective.

Jumps should always begin from ground level, off and onto padded surfaces such as grass or a gym mat over a wood gym floor. These types of jumps are both safe and easy to perform. Other training techniques include jumping over cones or foam barriers, and traveling bounding.

One study found that participants in a well-designed program of stretching, plyometric training, and weight training reduced their landing forces from a jump by 20 percent and increased their hamstrings strength by 44 percent. Both of these factors contribute to reducing an individual's potential risk of injury. In addition, some studies have shown plyometrics to have a positive effect on bone density in younger participants.

Use This Tool Wisely

If you are considering plyometrics, proceed with caution. A sports medicine physician or therapist can advise if this training technique is suitable for you, and may even help you get started or recommend someone who can. But, if improving athletic performance is not a high priority, the additional risk associated with this activity may not be worth the potential benefits. Plyometric training can be a smart addition to a healthy individual's training program as long as it is used wisely.

American Council on Exercise (ACE)

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Warm Up To Work Out

Image by istolethetv via Flickr

You need to wrap a rubberband around a stack of papers. What's the first thing 9 out of 10 people do? You stretch it out to keep it from busting. Hmm...works for rubber bands, imagine what a good stretch could do for you.


Warm Up To Work Out

Suppose you were told that you only had to add an extra five to 10 minutes to each of your workouts in order to prevent injury and lessen fatigue. Would you do it? Most people would say yes. Then they might be surprised to learn that they already know about those few minutes called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a workout and, consequently, overall health.


What Happens In Your Body?

When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output, and breathing rate, increase. Blood moves faster through your arteries and veins, and is gradually routed to working muscles. Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise. All of these processes prepare the body for higher-intensity action.

A gradual warm-up:

•Leads to efficient calorie burning by increasing your core body temperature
•Produces faster, more forceful muscle contractions
•Increases your metabolic rate so oxygen is quickly delivered to working muscles
•Prevents injuries by improving the elasticity of your muscles
•Gives you better muscle control by speeding up your neural message pathways to the muscles
•Allows you to work out comfortably longer because all your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
•Improves joint range of motion
•Psychologically prepares you for higher intensities by increasing arousal and focus on exercise

Where To Begin

Your warm-up should consist of two phases:

•Progressive aerobic activity that utilizes muscles you will be using during your workout
•Flexibility exercises

Choosing which warm-up activity to use is as easy as slowing down what you will be doing during your workout. For example, if you will be running, warm up with a slow jog; or if you will be cycling outdoors, begin in lower gears.

An ideal intensity for an aerobic warm-up has yet to be established, but a basic guideline is to work at a level that produces a small amount of perspiration, but doesn't leave you feeling fatigued. The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level.

After the aerobic warm-up activity you should incorporate flexibility/stretching exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch since the rise in muscle temperature and circulation increases muscle elasticity, making them more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout.

In order to fully reap the benefits of the time you are spending exercising, you must warm-up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.


American Council on Exercise (ACE)

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Work Out Chronic Fatigue

Do you have the best of intentions? You know what I mean, you got the oufit and the latest tennis shoes, but the closest you can get to exercise is putting on the DVD and watching it...from the couch. "I'm too tired. I'll just watch it this time, so I know what I'm doing." If you constantly feel fatigued or maybe even ...a little "flu-like" you may suffer from CFS-Chronic Fatigue Syndrome. Unfortunately, there's no cure, but the best medicine is the most ironic...EXERCISE. "Expending energy brings about increased energy in return." Read the article below, then sign up for a membership to BeFit4LifeNow.com and let US help you get in gear! After all, you already have the outfit!

Chronic fatigue is more than just feeling tired all the time. For those who suffer from this mysterious syndrome, it can be a constant battle simply to get out of bed in the morning. Symptoms of chronic fatigue syndrome (CFS) include unexplained fatigue lasting 30 days or more; flu-like symptoms such as a sore throat, generalized muscle pains, head-aches, swollen lymph nodes, difficulty concentrating, and sensitivity to bright light. CFS was dubbed the yuppie flu in the '80s and, despite the fact that it has been recognized as a legitimate, often debilitating illness; it is still met with scorn and disbelief.


There is no cure for CFS. For some people, it simply goes away, while others are debilitated by it for many years. Because the cause is largely unexplainable, treatment for CFS focuses primarily on relieving symptoms.

Low Blood Pressure Can Bring You Down

One of the latest theories proposed to explain CFS is that individuals who suffer from this condition also may have extremely low blood pressure. Researchers at Johns Hopkins University found that 22 of 23 CFS patients also had a disorder called neurally mediated hypotension (NMH). People with NMH get dizzy from standing up too quickly or from standing for extended periods of time, signaling that not enough blood is reaching the brain. When treated for NMH for six months (either with medication or by increasing salt and fluid intake), nine of the 22 CFS patients said that all or nearly all of their CFS symptoms had disappeared; another seven said that their symptoms had improved.

A Novel Approach

But what about those who have normal blood pressure, but still fight persistent fatigue? Here's an interesting proposition: Is it possible to treat chronic fatigue with exercise?

Some researchers think so. A recent review of existing research on CFS explored the possibility of using physical activity programs to treat this puzzling condition. The findings are intriguing, if not conclusive.

Many people with CFS claim that they are too tired to exercise. Measurements of strength, exercise capacity, and muscle function suggest that CFS patients are not much weaker than the controls (people without CFS) they are compared to in research studies. This suggests that their capacity to exercise is greater than they may perceive. But telling someone who feels unable to get out of bed to exercise is probably an exercise in futility.

Exercise for Energy

Still, physicians such as Dr. Neil Gordon, author of Chronic Fatigue: Your Complete Exercise Guide, view exercise as a form of medication and an integral part of rehabilitation from CFS. Exercise programs for people with CFS are not much different than any other comprehensive exercise program. Cardiovascular, strengthening, and range-of-motion training should all be addressed. The primary difference is the pace and degree of progression. CFS patients need time to build their strength and adapt to the increased demands of exercise. And, as with any other physical condition, CFS patients should consult with their physicians before beginning an exercise program.

Exercise Your Options

People with CFS feel limited by their condition to enjoy the benefits of an active life. But as anyone who exercises will tell you, expending energy brings about increased energy in return. The same may hold true for individuals who are plagued by the unexplained exhaustion of CFS.

By: American Council on Exercise (ACE)

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Teens, Fitness, and You

With all the pressures teenagers have to deal with today, it's no wonder so many are in trouble. Statistics show that teen suicide and teen pregnancy are on the rise, as is the firearm-homicide rate for teens. Smoking among teens is en vogue, and two-thirds of eighth-graders report that they have tried alcohol. Unfortunately, only about 38 percent of them get enough exercise - which means the other 62 percent are setting themselves up for a sedentary life and all the problems that come with it.


Now is the time to change these statistics. Research has shown that kids who play sports, or are physically active, are less likely to have these problems. But getting kids to exercise is no easy task unless you're willing to spend time with them and learn to speak their language.

Quality Time, Quality Talk

The #1 thing you can do to help teens get active is to be a good role model. Live the life that you advocate; show them that being active can be fun, and they will follow your example. Let them know that being physically active does not necessarily mean going to exercise classes or playing sports, although these are two great options. Hiking and camping, body surfing and playing Frisbee, or paddleball are activities the whole family can enjoy. Because they're having so much fun, teens will hardly realize that what they're doing is actually good for them.

Teenagers can participate in just about any fitness activity, whether it is weight training, mountain biking, or martial arts. Many gyms are lowering their age requirements and offering family memberships and discounts to reach the younger market. Organized sports also are an excellent means of improving socialization and developing discipline and teamwork skills.

They're Listening - What Do You Say?

The number-one thing you can do to help teens get active is to be a good role model. Live the life that you advocate; show them that being active can be fun, and they will follow your example. Let them know that being physically active does not necessarily mean going to exercise classes or playing sports, although these are two great options. Hiking and camping, body surfing and playing Frisbee or paddleball are activities the whole family can enjoy. And, since they're having so much fun, teens will hardly realize that what they're doing is actually good for them.

Teenagers can participate in just about any fitness activity, whether it be weight training, mountain biking or martial arts. Many gyms are lowering their age requirements and offering family memberships and discounts to reach the younger market. Organized sports also are an excellent means of improving socialization and developing discipline and teamwork skills.

Competing with the Negative

It's not easy to get your message of good health and fitness across when you're competing with the lure of television and video games. That's why it's so important to appeal to a teenager's sense of fun and need for social interaction. Whenever possible, include others, such as their friends, in your fitness activities. Encouraging a teenager (or an adult, for that matter) to become more active can be discouraging, particularly when they seem to be tuning you out. At some point, that encouragement may become counter-productive. Instead, continue to serve as a role model for an active lifestyle and perhaps they will one day follow your lead.

The most important thing you can do for today's youth is to help them value their lives. Being healthy and fit will put them in touch with their bodies, increase their self-esteem, and help them to establish a desire to set personal goals. Bottom line, however, is that in order to get anyone to exercise, teenager or not, it has to be fun. Teenagers aren't likely to do something just because they're told it's good for them. But with your support and encouragement, you can help put them on the path to better health that lasts a lifetime.

In Sugar Land check out our Youth fitness Partner Athletic Revolution Tell them BF4LN sent you! to get special discounts
 
by the American Council on Exercise (ACE)

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So, You Want To Spot Reduce? Here's How...

Besides launching millions of sit-ups, leg lifts, and torso twists; the desire for a toned and taut physique has sold a long line of exercise devices of dubious worth. Countless inventions, such as vibrating belts and gut-busting contraptions, have claimed to miraculously tighten and tone our trouble spots.
But the miracles we were expecting never materialized, and our spots remained unreduced.

What's Wrong with Spot Reduction?

Where did we go wrong? In our efforts to tone our bodies, we neglected the most important factor: fat. Exercises such as crunches or leg lifts improve the tone and endurance of the muscles, but they don't burn fat. When we do exercises that elevate the heart rate such as bicycling, walking, or aerobic dance, the body will draw upon its fat stores for energy.

Alternative Solutions

Eating a low-fat diet and following an exercise program that combines aerobic activity and strength training is the key to changing the shape of your body. In addition to burning calories through aerobic activity, strength training will increase the amount of muscle which burns even more calories. But many people shun the idea of intensive exercise, scared off by the idea of five-mile runs, barbells, or aerobic classes.

Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 20 minutes of aerobic activity per week. Ideally, for long-term weight control, you should engage in at least four sessions per week for 45 minutes each time.

For instance, these enjoyable alternatives to traditional aerobic exercise are effective fat burners:

•Mountain Biking

•In-line Skating

•Walking

•Country Line Dancing

•Hiking

•Martial Arts

•Boxing

•Cross-country Skiing

•Downhill Skiing

•Water Sports


In addition to these activities, which can be done solo or with friends and family, take advantage of the wide variety of fitness tapes currently on the market. You can learn everything from martial arts to swing dancing. Choose an activity because it interests you, not because it is touted as a great workout.

A few things to keep in mind when starting any new activity:

•Don't start out too hard or too fast - you may injure yourself or quit before enjoying any benefit.

•Always concentrate on enjoying yourself, rather than on what a particular exercise might do for you.

•Keep your exercise comfortable and only increase intensity after your body becomes accustomed to new activity levels.

•And always check with your doctor before beginning any exercise program, especially if you're over 40 or have cardiovascular risk factors such as smoking, high blood pressure, high cholesterol, diabetes, or a family history of heart disease.

A Final Word About Toning Exercises

Just because exercises like leg lifts and crunches won't budge the fat, does not mean they are not beneficial. Unlike some aerobic activities, these exercises can strengthen and tone specific muscles of the body. The best way to shape up is to incorporate strength and toning exercises with aerobic exercises. Before you know it, you'll be on your way to looking and feeling better.

by American Council on Exercise (ACE)

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Weight-loss Plateaus and Pitfalls

It's kind of like running into a wall - that feeling you get when, after a few months on a weight-loss program, you suddenly stop seeing results. This is called hitting a plateau and it is not uncommon. In fact, unless you continually update your program to reflect the changes your body has already experienced, you can almost be guaranteed to plateau at some point along your journey toward reaching your goal weight.
Weight-loss Woes

The first thing you should do upon hitting a plateau is try to determine the cause. Could you be eating more calories than you think? Research shows that most people underreport the number of calories they eat - it's not that they're lying; they just don't know how to make an accurate assessment of how much they're eating. And even if you're eating fewer calories than before you lost the weight, you could be eating just enough to maintain your current weight at your current activity level. It is important to keep in mind that as you lose weight, your metabolism slows down because there is less of you to fuel, both at rest and during activity. So, while a diet of 1,800 calories per day helped you lose a certain amount of weight, if you've hit a plateau, it could be that 1,800 calories is the exact amount you need to stay at your current weight.

Exercise Your Options

This leaves you with two options: Lower your caloric intake further or increase the amount of time you spend being physically active. The first option is less desirable because you may not be able to get sufficient nutrients from a diet that is very low in calories, and it is difficult to stick to it for very long. It is much better to moderately reduce calories to a level that you can sustain when you reach your goal weight. The same is true for exercise. Trying to exercise for several hours per day to burn more calories is a good way to set yourself up for failure. Not only does this type of regimen require an enormous time commitment, it is hard on the body, making you more susceptible to injury and overuse syndromes.
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The human body is an amazing piece of machinery, capable of adapting to just about any circumstance or stimulus.

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To help balance the intake with the expenditure, a good rule of thumb is to multiply your goal weight by 10 calories per pound, and add more calories according to how active you are. Again, be realistic. Don't attempt too much in an effort to burn more calories. Instead, aim for 30 minutes of moderate activity most of the days of the week and, as you become more fit, gradually increase the intensity and duration of your exercise sessions. Choose activities that you find enjoyable, whether that be in-line skating, step classes, or even mall walking.

Another means for getting you off the plateau is strength training, which has been shown to be very effective in helping people manage their weight because the added muscle helps to offset the metabolism-lowering effect of dieting and losing weight. Muscle is much more metabolically active than fat; therefore the more muscle you can add, the higher your metabolism will be.

Get Off the Plateau
If you've stopped losing weight, the key to getting off the plateau is to vary your program. The human body is an amazing piece of machinery, capable of adapting to just about any circumstance or stimulus.

By shaking things up a bit and varying your program by introducing some new elements, you'll likely find yourself off the plateau and back on the road to progress in no time.

by American Council on Exercise (ACE)

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The Remarkable Health Benefits of the Humble Pomegranate

The humble pomegranate is yet further proof of why the Mediterranean diet is being hailed as the healthiest diet in the world.

For many centuries these rather unexciting and overlooked fruit have grown on fences all around the Mediterranean area and have been a seasonal part of the diet just taken for granted. However, recent research has uncovered some almost miraculous health benefits of pomegranates from which the people of the Mediterranean area have been unwittingly benefiting.

First, they have a marvelous ability to not only protect against atherosclerosis, i.e. the thickening of arterial walls which can cause heart attacks and strokes, but to actually reverse this thickening and thus return your arteries to a more youthful state. This is something that no drug on the market today is capable of.

Another health benefit of pomegranates is that they have the ability to lower blood pressure in addition to which they can effectively reduce your levels of bad cholesterol and help to increase levels of the good cholesterol.

One of the other health benefits of pomegranates will be of interest to men with problems of impotence as this is often caused by atherosclerosis as the resulting thickening of the blood vessels affects blood flow in all areas of the body. In fact it is not uncommon for narrowing of the arteries to only be diagnosed as a result of a man consulting his doctor over impotence problems. The exceptional effect that the powerful antioxidants found in pomegranates has is to improve blood flow in all areas of the body and thus dramatically lower the risk of heart attacks, strokes, and impotence.

Other recent research has uncovered evidence of the cancer protecting and even treating abilities of pomegranates, particularly in relation to prostate cancer although there is also some suggestion that the same benefits may extend to breast cancer. A substance in this remarkable fruit has been found to reduce the levels of PSA (prostate specific antigen,) high levels of which are a marker of how well a patient has responded to conventional prostate cancer treatments such as surgery, radiotherapy etc. One study of prostate cancer patients discovered that 80% of the men receiving pomegranate juice daily reduced the rate at which PSA increased dramatically. In addition there was a marked decrease in the proliferation of prostate cancer cells and an even greater increase in the rate of apoptosis, or cancer cell death.

Even in men without prostate cancer it is important to keep these PSA levels low as you age because their elevation is a precursor to cancer and can also contribute to benign prostate enlargement which affects many men as they age and causes much discomfort.

Although there has been no direct human research as yet into the protective action of pomegranates viz a viz breast cancer this type of cancer is akin in some ways to prostate cancer and certain in vitro studies have been very promising. With pomegranate extract inhibiting breast cancer cell proliferation and inducing apoptosis in the laboratory.

The general antioxidant effect of pomegranates is three times greater than that of either red wine or green tea and they should definitely be included in everyone's diet.

Pomegranates tend to have a fairly short season and do not store very well. However if you want to make the most of the health benefits of pomegranates all the year round then buy them when they are in season and therefore plentiful and cheap and freeze them.

The easiest way to prepare pomegranates for freezing is to cut them in half, immerse them in a deep bowl of water then break the segments apart prying out the seeds. The seeds will sink and the pith and skin will float. Skim this off the top and then strain the seeds, pat dry on a clean tea towel, and freeze in polythene bags excluding the air. On defrosting pop them in your juicer. Alternatively you could juice them first and then freeze the juice.

Heart attacks and strokes are the number one killer for men and women alike in the western world,so if you are only going to adopt one element of the healthy Mediterranean diet then I think they should definitely be top of your list. The incredible effect pomegranates can have on not only maintaining a healthy heart, but their ability to even reverse some heart disease makes this so. No doubt as more research is done into the health benefits of pomegranates they will be found to have many other advantages.
 
by Ruth Polak

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Get Motivated

How do you motivate yourself to exercise when your mood is getting in the way?

1. Overcome Your Distracting Thoughts. Are your thoughts jumping ahead to future demands or lingering over past experiences? Remind yourself of how precious exercise time is—there will be plenty of time to return to distractions when your workout is over. Tell yourself, "Okay, I only have an hour to exercise, but I’m going to completely concentrate on it."

2. Examine How Your Body Feels. Are you feeling fatigued, stiff, tense, lethargic, or restless? Perhaps you are training too hard and need to cut back a little. Or perhaps you need to increase your stretching and decrease your cardio time. Your body also may be sending signals about other lifestyle concerns that need attention—overwork, emotional strain, poor nutrition, or not enough sleep. Listen carefully and adjust accordingly, but don’t give up on your commitment to stay active.

3. Visualize Your Achievement. Imagine how you will feel after fulfilling your exercise commitment for the day. Envision yourself stretching and reaching with full extension and perfect body alignment. Picture fat and stress running off your body along with sweat. Or dream that you’re in top condition, playing in the Super Bowl or at Wimbledon, running the last mile of the Boston Marathon, or cycling in the Ironman competition.

4. Talk Back to Your Gremlins. Do you often tell yourself, "I’m too out of shape," "I’m so slow," "I’ve tried this before, it never worked," or "I’m too old"? Talk back to those "gremlin" voices. Say to yourself, "I can do this one step at a time. I am stronger. I will stick with this program." Every time you hear the negative self-talk, challenge it.

5. Listen to Your Joy. Are you choosing activities you like or those you wish you would like? It’s true that sometimes you need to exercise when you simply do not feel like it—but if you are not getting any enjoyment from your activities, you may need to look for workouts that better match your personality and interests.

6. Examine Your Plateau. Ask yourself, "What needs to change for me to feel good about my exercise?" Clarify the gap between what you are experiencing and what you want to experience, then make the changes.

7. Wake Up Your Routine. Try a new kind of workout or change the sequence or frequency of your exercises. You do not have to add a lot of time to your workouts to see change; instead try a harder level or increase the speed on your cardio equipment. Push yourself a little.

8. Compromise Your Approach. If you decide to skip your morning power walk, plan on taking a 10-minute walk at lunch and another quick walk during your afternoon break. Plan ways to make-up for lost exercise time, like taking a hike with the kids on the weekend, or scheduling an extra training session.

9. Recommit to Your Goals. Activity levels greatly impact your physical ability, risk of disease, stress response, energy level, appearance, and attitude. Remind yourself that positive habits are created one choice, one moment at a time. Even if you choose not to work out today, make a commitment to get back on track tomorrow, no matter what.

10. Reinforce Your Exercise Values. Spend 20 minutes writing down the reasons why staying active is important to you and why you cannot quit now. The secret to success is not willpower, it’s "want-power." Choose to stay active not because you have to—but because you want to.

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Don’t Wait for Your Doctor to Tell You to Exercise

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An issue of the American Journal of Preventive Medicine, a national survey showed that only 28% of all physicians advise patients to become more physically active. Ask anyone who is physically active, and they will tell you exercise gives them an overall positive feeling of well being.
People feel better when they exercise, sleep better and have fewer aches and pains.

In a national research, sponsored by the U.S. Centers for Disease Control (CDC) and National Institutes of Health (NIH), 1,800 adults were interviewed. Their doctors suggested they make a lifestyle change, but only 28% of the participants said their physicians had recommended that they become more active. And only 11% of the MDs had offered advice or further assistance to help their patients on an exercise program. Those patients who received both the suggestion and follow-up support from the doctors were 80% more likely to meet the basic physical activity requirements than those who didn’t. The basic physical activity requirement is 30 minutes of moderate-intensity activity, five times a week.

Let’s be honest. Doctors are busy people. Many doctors themselves don’t exercise. So how can we expect them to tell us to do something they don’t do. That’s why Americans have to turn to exercise experts and personal trainers. We really don’t need our doctors to tell us to exercise, do we? You would have to be pretty blind to not know about the health related benefits of exercise. Exercise education is all around us. We can either choose to ignore these messages or take action and get off our couches and exercise.

I believe many people don’t exercise because they don’t know how or are intimidated by the large health club scenes. Seniors, overweight people and new exercisers are confused with all the equipment, don’t appreciate the loud music and noise, and are uncomfortable exercising among the younger people. That’s where small personal training studios are beneficial. A personal trainer’s job is to teach their client how to exercise. The trainer should first have a complete understanding of the client’s goals, physical strengths and limitations, past and present injury history and proper medical history. Then after designing a program for the specific needs and goals, they teach proper form and technique, safety in the gym, how to properly adjust equipment, explain how to focus on the right muscle for a given exercise, make recommendations for cardiovascular exercise, strength or resistance training, flexibility conditioning, and help the client make positive lifestyle changes. If you have any special medical condition, your personal trainer should contact your doctor.

If only, the most sedentary person who is obese started to exercise, they would feel better in just 7 to 10 days. For a sedentary, obese person to start an exercise program, they should first check with their doctor on any precautions to exercise. Starting with a 10 minute walk per day and gradually increasing the time and intensity is the beginning of a more active lifestyle and a healthier new you.



Linda Geyer, entrepreneur, speaker and author has spent her entire career in health related businesses helping clients and audiences make health a priority. She is Founder and CEO of Vitality Management and owner of Peak Physique Fitness Training in Michigan. Linda inspires, motivates and educates on health prevention through exercise, healthy eating and positive attitude

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What is a Strain

What is a strain?
A strain is a stretch or tear of a muscle or tendon. Tendons are strong bands of tissue that attach muscles to bones. People commonly call muscle strains “pulled muscles”.

How does it occur?

The usual cause of a muscle strain is forceful contraction (tightening) of the muscle during an activity. For example, it might happen when you run, jump, throw, or lift a heavy object.

What are the symptoms?

•You may feel a burning or a popping at the time of the injury.

•The injured muscle is painful

•It is hard to use the injured muscle

•The injured area may be bruised or swollen

How is it diagnosed?

Your health care provider will examine the injured area and find that it is tender or painful. It is important to rule out any serious injury including a muscle or tendon tear/rupture or avulsion injury, which requires specific treatment.

How is it treated?

The general rule for treating strains is R-I-C-E.

Rest: At first you will need to avoid activities that cause pain. If you have a leg strain you may need crutches.

Ice: Put ice packs on the strained muscles for 20 to 30 minutes every 3 to 4 hours. Do this for 2-3 days or until the pain goes away. You can also do ice massage: freeze water in a paper cup. Rub the injured area with the ice for 5 to 10 minutes, three times a day. This is especially useful for strains you have had for more than a few days.

Compression: Wrap an elastic bandage around your strained muscle to reduce swelling.

Elevation: Keep the injured muscle elevated above your heart as much as possible.

Also: Depending on which muscle is strained, you may be given crutches, a brace, or a sling.

Your health care provider may recommend anti inflammatory medication or other pain relievers. You may be given exercises or advised to under go physical therapy to recover faster.

How can it be prevented?

The best way to prevent strains is to warm up properly and stretch your muscles before exercise. The more flexible and stronger your muscles are, the less likely they will be strained.

SportExcel Health and Human Performance, Becky Mapes, PA-C, MPAS

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