Mirror Athlete Blog Articles

August 20, 2010

Remove Cellulite Naturally

Filed under: Exercise,Nutrition,Treatment,Weight Management,how to,obesity — Tags: , , , , , , — Marc Woodard @ 16:19

Just the other day my wife and I were discussing potential topics of interest to write on for the next monthly article while on a walk.  She said, I should write an article on ‘how to remove cellulite naturally.”  Fortunately for me, the Internet is loaded with many natural cure solutions and treatment options.  Approximately 90% of women in United States suffer from cellulite in varying degree where the damaged skin can mostly be reversed through natural treatment solutions.  You must also understand, for some, it may not be possible to remove all the cellulite damage regardless of treatment combinations.  However, significant reversal of the fatty toxic buildup pushing up against the connective tissues can be “greatly” minimized.  These natural & quasi-natural man-made treatment solutions can be broken down into 4 categories:  Exercise, Cellulite treatment creams, diet and other alternative treatments.

 Note:  For this article I’ve left out the surgical solution(s) because it is not a natural cellulite removal process and also carries potential health risk complications.  Creams on the other hand, although man-made can be found comprising mostly natural ingredients under many brand names.  One in particular has been tested and carries a FDA stamp of approval which I listed the key ingredient near the bottom of the article.

     Let’s begin by talking about the exercise solution to remove cellulite.  I know many of you don’t like to exercise, but one needs to understand the benefits of exercise.  Exercise is not only a cardiovascular-fat burning enhancer, but also a natural and reversing Cellulite solution.  Exercise does not need to be intense and a painful experience in order to remove fatty tissue deposits.  I do agree with the consensus of other exercise experts that a minimum of 20 min of aerobic activity per day for 3-4 days per week will have a huge impact on cellulite problem areas and total body fat weight.  One simply needs to begin aerobic activities 1-2 days a week for 10-15 minutes a day.  Within 2-3 weeks the body acclimates to the aerobic conditioning.  From this point forward you can begin to increase frequencies and time dedicated to aerobic conditioning until you reach a 25-30 minute aerobic exercise routine.  “First consult with your physician first to see if exercise is right for you.”

     Many fitness experts will tell you to focus on spot reduction through specific types of exercise, e.g., if fatty deposits are on buttocks and thighs; jogging, walking and biking will work to your advantage.  If your Cellulite is in your stomach and back, exercises that will help, e.g., kayaking, rowing, boxing, sit ups etc.  Although these are all good for weight reduction and cellulite removal goals, you must understand that spot reduction exercises mostly improve upon muscle toning if aerobic activity does not last a minimum of 15-20 minutes and within a fat burning Target Heart Rate (THR), See other articles at MAE (Mirror Athlete Enterprises) related articles, research under aerobic, walking.

     I believe one should work towards achieving at least a 30min aerobic “cardiovascular” session for the best fat burning and cellulite loss results.  Total body weight and cellulite reduction can be achieved best by the following aerobics exercises:  Walking, jogging, swimming, hiking and other low impact aerobic dance, and aerobic equipment use sessions.  Note: Walking and swimming is the least non-destructive muscular-skeletal aerobic exercises, best fat burning and cellulite removing activity for hips, buttocks, thighs and stomach (see MAE articles and search under walking, swimming, weight management and fitness tags for more Mirror Athlete fitness information).

     Maximum cellulite burning/toning benefits can be achieved by working your way up to 30-60 minutes of walking 3-4 times a week after acclimating to a 15-20 minute aerobics treadmill exercise, or road walking at “no cost!”  Follow me on twitter as “Mirror Athlete,” or by visiting the home site and click on “health media” to view my daily exercise tweet log.  Walk when I walk relative to where you are in your program and get fit while you lose weight and reduce cellulite.

     There are also many cellulite removal treatment creams that one can rub onto the skin to achieve results.  Creams work by repairing the connective tissues that have been stretched by the fat cells.  The creams incorporated with proper diet and exercise can assist in repairing your skins elasticity, cell structure and re-growth of the skins connective tissues.  This will help eliminate much of the white and soft pouching-puckered skin appearance.   Also, most cellulite removal creams can be purchased over the counter without a prescription.  Some of the most common ingredients of these creams are: L-Carnitine, green-tea, Caffeine and vitamin A.  One of the best creams on the market appears to be the ones that have the FDA approved active ingredient “Aminophyline,” (an asthma drug) which cause the fat cells to deflate.  Do your Due Diligence to understand adverse symptom risks when using any man-made pharmaceutical product.   Research the active ingredient “Aminophyline” and “brand name” cellulite removal with Aminophyline.  Or see your dermatologist for brand recommendations and understand the possible adverse risk symptoms of anything you rub into your skin.

     Now let’s cover a diet that can mitigate cellulite damage and appearance.  If the right nutrients are not incorporated into the daily diet, the connective underlying tissues will be more resistant to repair and cellulite reduction.  Although exercise and cellulite creams will help immensely with the results you desire, ensure your diet discipline maximizes your end result expectations:  1) quit eating junk foods that are processed high in carbohydrates, simple sugars and fats.  For example, fast foods, baked goods such as chips and pastries, fried foods, etc.  2)   Reduce/eliminate the following liquids within your diet: Sodas, coffee and alcohol.  Replace these drinks with water.  Water is a detoxifier-energizer that assists in removing the toxicities that are nourishing the cellulite.  Also drink fruit and vegetable juice to replace essential vitamins and minerals in repairing damaged connective tissues and skin while also keeping your immune system healthy.   3)  Eat more fresh fruits, including any assortment of berries and vegetables daily up to 3-5 portions each.  4)  Other diet tips:  Eat fish and/or take fish oil supplements.  Ensure you lean out your meats by cutting away excess fat.  Bake your fish as opposed to frying.  Cook meats and fish simmered in a skillet, use virgin olive oil (click link and “Wisdom of Consuming Oleic acid benefits).   5)  Natural supplements  (Click on natural supplement link and find the Purity products link banner within our health store).  These supplements include fish oil, super berry drinks, vitamin & minerals, etc., of the highest quality.

     Other Combinations of Treatment for cellulite removal include 1) Mesotherapy -which uses combinations of vitamins, injected with lecithin a natural enzyme under the skin. 2) Body Wrapping – This is a process where wraps and lotions are used for a couple of months to melt off the fat.  It is uncertain whether this application has long-term cellulite removal benefits. 3) Electrical Muscle Stimulation (EMS) – Depending on severity of cellulite this process may/may not work. Typically EMS is used by physical therapists on people that have back pain, muscle spasm, etc.  This process is fairly new for cellulite removal and may also benefit the wrinkle reduction.  However, the data on these benefits is rather sketchy.

     Instead of providing “natural” supplemental brand name cellulite pills, I recommend you research for cellulite removal products that have the following ingredients:   Primrose oil, fish oil, grape seed, soya oil, soya lecithin, glycerol, and bioflavonoid.  If you want to maximize your Cellulite loss results, I highly recommend you incorporate a combination of exercise, creams and nutrition solutions to reverse and remove unsightly cellulite.  Otherwise for some, the results may not meet expectations and old habits may overtake will power.  Old habits that produced the cellulite appearing skin is telling your body that it is becoming toxic and may present other health risks if you don’t start treating your body better through balanced exercise and diet.

 References,

 1)       http://www.associatedcontent.com/article/566493/how_to_remove_cellulite_5_tips_for.html?cat=51

 2)      http://ezinearticles.com/?Exercises-to-Get-Rid-of-Cellulite—Naturally-Remove-Cellulite&id=1529958

 3)      http://www.buzzle.com/articles/how-to-remove-cellulite-natural-remedies-you-can-use-to-reduce-cellulite.html

 4)      http://www.associatedcontent.com/article/51244/removing_cellulite_five_different_surgical.html?cat=70

 Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.

Your swimming pool needs and wants can be purchased at Online Sports!

May 24, 2010

“Recreational Water Parks, Spas and Pools Unhealthy?

Filed under: Blood,Consumer Safety,Environmental Toxins,Exercise,Prevention,bacteria,disease,hygiene,immune system,infection,tips — Tags: , , , , , , , , , , , — Marc Woodard @ 17:24

Leisurely public pools, water parks and spa tub use are not without its health risk sanitization challenges for those that enjoy the use.  There are many potential risks that a public swim center may pose for the frequent and infrequent user.  And there are also specific challenges for the maintenance personnel that are responsible for an outdoor versus an indoor spa/pool/water park/swimming center.  Since our skin is the largest organ capable of absorbing environmental impurities; all should be aware that improper water sanitization practices can foster unhealthy microorganism growth and chemical absorption health risks.

 Most public pool facilities treat water with Chlorine to kill impurities that would otherwise be unhealthy for the user.  Chlorine is also easily absorbed through our skin as well as the air born emitted chloroform through our respiratory system.  This fact should cause great concern for those that spend a lot of time in the water “especially” in hot tubes.  The skins pores dilate acting more as a sponge when submersed in hot water.  Chloroform release and lung absorption is also compounded through the respiratory blood exchange.   Below I list all potential risks swimmers should be aware in order to reduce health risks when using public swim facilities.

 Public Water Use Transmits Impurities and Potential Health Risks

1)  Fecal contamination released, or washed off of bathers and/or outdoor pool wildlife fecal matter.  2)  There is also non fecal shedding off the body such as, saliva, mucous, vomit and skin.  3)  Infected users can contaminate hot/cold environment with potential pathogenic viral, or fungi organisms.  4) Opportunistic bacteria from users of the aquatic facilities can adapt and survive as amoebae in both hot/cold environments.  5) Indoor spas and pools ventilation systems can be contaminated and transmit pollutants and microorganisms.  6) Wet surfaces of use areas have high potential of unsanitary microorganisms.   (7) Outdoor facilities are challenged with wildlife droppings and other environmental microorganism sanitation issues.  (8) Diarrhea-causing a gastrointestinal illness that chlorine doesn’t always kill is Cryptosporidiosis parasites.  9)  Too much chlorine absorbed, or chloroform inhaled, or consumed can cause illness and disease.

 High Chlorine Use and Exposure Awareness Facts

 “Chlorine treated water’s air born Chloroform can cause allergic symptom from skin rash, irritation to eyes, sinuses, throat, skin and lungs to intestinal symptoms, arthritis and headaches.  Chlorine also weakens the immune system, dries the scalp and hair and creates worse dandruff.  Chlorine studies through animal research found too much chlorinated water consumption causes genetic mutations, initiates cancer and causes liver cancer in laboratory animals.  Canadian researchers found Chloroform risk to be 70-240 times higher in the air within indoor pools than outdoor pools.  After an hour of swimming in a chlorinated pool, chloroform concentrations in the swimmers blood ranged from 100-1,093ppb.”

 Minimize Microorganism & High Chlorine Exposure Risk

 Shower before use; avoid swallowing water, report fecal matter release.

  1. Pool disinfectants burn skin, irritate respiratory; report and avoid use.
  2. If you note much particulate matter, or cloudy water report and avoid use.
  3. Wear eye goggles when in pool and thongs when walking on spa surfaces.
  4. Inquire on maintenance practices: Chemical, filtration & ventilation.
  5. Consult with your physician if swimming benefits outweigh risks.
  6. If you have diarrhea don’t enter spa/pools until 2 weeks after it ends.
  7. If shut down for sanitation cleanup… Inquire on how the microorganisms were killed, e.g., extra chlorine, ultraviolet radiation, or ozone treatment.
  8. If the pool smells heavy of chlorination, don’t go in.

Note:  There are pools that don’t use chlorination: Ultraviolet-ozone and salt.

  Each impurity health concern has the potential to cause a variety of respiratory, dermal or central nervous system infection or diseases.  And in order to reduce risk requires one to become knowledgeable about personal health risk, water treatment/sanitation practices as well as facilities promoting patron hygiene sanitation before use.  The practice of proper chemical use includes, but not limited to, creating and maintaining a neutral ph to provide a non-toxic/microorganism environment while simultaneously maintaining proper water/air filtration and pump system upkeep.  Indoor pools that use chlorine need to ensure ventilation systems have proper filter change out air make up that promotes chloroform exchange out to atmosphere while adequately receiving fresh air makeup.  Without proactive maintenance practices and public swimming use ill-health awareness; you and your children are at greater risk of contracting an infectious illness, or disease.   Stay safe by applying this knowledge and have fun with family in the water this year.

 References

http://www.freedrinkingwater.com/water_health/health1/1-public-health-hazards-public-swimming-pools.htm

http://www.webmd.com/news/20070726/cdc-warns-of-swimming-pool-health-risk

http://www.orthomolecular.org/library/jom/2000/articles/2000-v15n02-p089.shtml

 Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com,  Sign up for your Free eNewsletter.

March 19, 2010

Improve Fitness After Rehabilitation

Filed under: Dare to Walk,Exercise,body activity,disability,rehabilitation — Tags: , , , , , , , , , , , , , , , — Marc Woodard @ 15:21

Marc after Second Hip Surgery

MAE Video \”Marc Talks about Rehabilitation through Walking\”If you have just recently had surgery, experienced an injury and now are finished with your HMO rehabilitative services and want to become fit there is a post exercise mobility therapy habit that needs to be considered to ensure quality living experiences.  Many that are going through physical rehabilitation tend to gain weight, lose strength, cardiovascular endurance and suffer acute to chronic pain from inactivity.

 If you experience weight bearing acute to chronic pain in any of your weight bearing joints, i.e., back, neck, hip, feet, legs and have put on weight, or simply want to take control of your weight, a safe starting movement activity is the way to go.  This means to find some form of activity where you can move your body to begin increasing your fitness levels. 

 There are exercise activity routines you could participate in to rehabilitate yourself to walk, if not able to walk well.  For example, there’s extended physical therapy offered by many health insurers, to include Medicare.  If your insurance does not cover extended specialized services because you have annual limits on these services which you’ve used up, all is not lost.  The same is true if you have coverage that only includes short-term, or very limited medical services.  If you have the ability to walk, you are in a better position to rehabilitate yourself through walking movement activity.

 Now if you’re in a bad way and you need assistance to get yourself rehabilitated, don’t go it alone!  Suck up your pride, reach out and recruit a friend or family member to drive you to the nearest social security administration if you can’t do this yourself, or visit www.socialsecurity.gov online, or call by phone toll free 1-800-772-1213 to reach a representative.  Office hours are between 7a.m. and 7 p.m. Monday through Friday to get further application, appointment, qualifications, self help information and office location in your area.  Also check into the supplemental home assistance programs and other available services.

 Even with disability supplemental assistance programs success to rehabilitate oneself to get active with life will depend much on your ability to begin actively moving your body to receive a fitness benefit.  The disability assistance is nice because you now don’t have to worry about paying your basic living expenses.  However, a word of caution…  All too often, those with limited movement and pain begin to move even less when outside supplemental services are provided.  This level of comfort somehow nestles many to believe they are taken care of meeting the social disability expectation.  This may be true from a cash flow perspective, but absolutely false from a health and increased fitness level perspective.

 To develop a habit of less activity when one should be attempting to rehabilitate working toward increased activity, especially if one can walk is detrimental and a contradiction to their wellness health goals.  Remember, to improve fitness levels and overall health does not mean your social security benefits will end.  All too often, fear in not meeting and maintaining the social disability expectation prevents many from ever improving their disability conditions.  This dependent and addictive support habit often continues to degrade health for fear of losing needed supplemental government services.  Believe me, I’m not opposed to the services, I’m drawing awareness to proper pain management and quality living philosophy where movement activity is balanced into the rehabilitative mix.  I also realize many dependent on physical or mental aid will never have the ability to work for an employer because of disability limitations.

 My message for those that find themselves in this situation, you can have better quality life experiences if you can find a way to get yourself busy in life through a walking activity.  Especially if you can pain manage this activity.  And if you can do this, you will also be able to travel a little more, visit family members, go to a ballgame, maybe even do other activities; like ballroom dance, walk the dogs, sit for periods of time and write that book you’ve always dreamed about.  The list goes on.  Through walking many ailments can be pain alleviated and fitness levels increased.  Of course, keep what I’m telling you in perspective.  Your quality living improvements are relative to your health condition(s), physical and mental limitations.  Never the less, you will experience more feel good endorphins if you begin moving your body.  This will also improve mood, motivation to do more with your time in a day, boost self-worth and reduce dosages on pain medications daily.

 The cost to you to walk is nothing, other than your time, effort and motivation commitment toward improved mobility.  Through daily physical movement activities fitness levels will increase.  This will positively impact mood disposition.  This is important why?  Increased fitness levels contribute to healthy heart, lungs, metabolism, lean body, body strength, reduced body fat, weight control, pain alleviation, better physical endurance, excellent circulatory properties, reduced depression and other ill-health prevention, etc.  A combination of healthy habits, such as daily activity exercise movement and balanced nutrition are two of the ageless body prevention formulas.   This combination instills “proven” ageless fountain of youth methods centurions have known about for years and apply daily to enjoy quality living experiences for life.  To know this information is a “powerful mind-body motivator” for those that are in daily need of rehabilitative strategies to improve overall fitness and health.

 But in order to begin movement exercise activity safely; if you’ve been a couch potato, post surgery patient, or are in some form of physical rehabilitative condition, overweight, etc., you must first develop a fitness activity exercise plan and include your primary care physician and/or specialists to discuss a physical fitness program to ensure it is right for you. 

 Remember we’re all different in age, have various fitness goals, pain issues, disease, life circumstances, etc.   For example, I didn’t use a gym for many years while I worked to rehabilitate my body after surgeries.  I simply walked around the house, short stints with mobility aids in/outside the house, did PT exercises in bed the best I could until my body got stronger.  After I was able to crutch my way around the neighborhood an 1/8 of mile I incorporated other activity.  I’m not telling you to base your exercise mobility routine like mine; I’m simply providing what worked for me as an example.  I also had 4 physician specialists I coordinated with to assure my plan was not going to be detrimental to my overall health.  I know making appointments with specialists to compare notes is an additional burden.  It is a necessary part of any rehabilitative effort to ensure when customizing a fitness mobility exercise program it is done safely with your specialist(s) in the loop.

 Even with an undergraduate degree in Exercise Science, although I’m well versed in fitness activity and the effects on mind and body, I’m not a doctor.  There are many aspects of illness and disease pain pathologies, medications and effect’s on the “encompassing being” I cannot safely forecast when incorporating a daily movement activity to improve overall fitness and health during a rehabilitative scenario.  This is why you need to include your primary care physician at the least before you undertake a daily exercise mobility fitness activity.  But one thing for sure that is consistent in achieving good health, that’s daily movement activity.

 One must get back up on their feet one way or the other and move forward to become more fit.  The best way I know how to do this is achieve a goal to walk without mobility aids if possible.  This may not ever be physically possible for some.  The key is movement activity.  So when I mention walk, if you cannot do this without a mobility aid, simply increase your daily movement activity using a cane, wheelchair, walker, etc. 

 To achieve more movement activity requires daily exercise activity.  This is certainly possible and applicable to all of those using mobility aids.  I’ve got to tell you, I got the best workouts using wheel chairs and crutches.  It takes much conditioning to get into shape to hall your body weight around.  I know this from personal experience.  I challenge any walker to keep up with an avid mobility challenged person that’s conditioned to do so daily.  A word of caution with mobility walk aids.  I did suffer torn rotor cuffs and neck strains because of my aggressive competitive nature to excel in all I do.  So beware, you can hurt yourself while increasing your fitness levels through exercise with crutches and wheel chairs.  To get conditioned with these mobility devices takes the body time to build up strength, postural balance, muscle toning coordination and cardiovascular endurance.  These things are true in training for any form of physical task specific activity.  And with this said, there are correct ways to train for increased activity and wrong ways.  I’ve learned within my rehabilitative experiences, I need to better pace myself and not train for a marathon right out the gate.  After all I’m no longer in peak condition as I once was many moons ago.

 Take one step at a time, one block at a time, and one mile at a time.  Do what you can daily.  Put no time lines, or distances on yourself.  The mind-body will tell you each day what it’s capable of doing.  If you have the ability to walk you’re much further ahead in becoming more fit and healthy.  Move around, or walk daily regardless of mood, etc.  Do your in home physical therapy in bed, flexibility, range of motion exercises, walk in place, move up and down stairs if possible.  The key is to move more daily, work to reach 10-15min/day exercise activity at a minimum before increasing movement walking activity outdoors.  Be consistent at daily movement.  Don’t miss a day.  This is important if you want to improve your fitness level activity circumstances.  If you use a walker, wheelchair, or cane get out and move forward/move daily.  Build up walking endurance with a walking mobility aid if necessary to achieve goal distances of 100ft for example.  Physical therapy exercises will vary for each individual and will not be covered here.  However, if you need ideals on how to warm up and exercise before walking activities research the following:  Use the library, Internet, magazines, primary care HMO home PT exercise book, relevant rehabilitative subscription information/self-help recommendations for your conditions, etc. 

 There are many self-help books and free HMO pamphlets available.   I personally like Pilates and plank exercises for core strengthening exercises after passive and active warm-ups like, hot shower and range of motion stretching exercises.  I also do these slow stretch exercises while I watch the morning news, or evening shows and in-between writing my daily articles.  My slow stretch exercises include seated reach for toes and hold, standing slow stretch side bends, neck rotation/side tilts and squatted back stretches holding from 10’s of seconds to minutes at any time within the day’s activities.  I then go on my daily walk (active warm up and conditioning) and incorporate Pilate’s stretches and body part light strength training at the local fitness center.  I do manage pain daily by knowledge of working around pain threshold trigger points during activity and certain prescribed medications.  Check out books and literature on Pilates and core strength exercise examples.  There are thousands of exercise examples.

 Other tips:  Consider “not taking” your car to the store for daily staples once you can walk half a mile total distances assisted mobility device or not.  Make your fitness goal each day to walk to a market that’s near.  Make a goal to walk and shop for your evening meals, or drive to and walk the mall for example “a safe environment as you rehabilitate through movement activity.”  Get a small backpack “once able to walk small distances;” carry healthy produce, products to the car, home etc. 

 Never carry more in weight than the weight you lose.  For example, I personally never carry more than 5lbs in bags, one for each arm, greater than 1 mile.  That’s .5 mile one way.  This has more to do with my chronic back-neck problems than weight lost.  So you need to factor in acute-chronic pain triggers under load.  In other words when starting a shop & walk activity program, you don’t hall extra weight until you lose weight, or alleviate pain significantly.  Just like you won’t move your body by walking without a cane, or walker after injury, or surgery until your body was conditioned to do so. An unconditioned body to walk without crutches, walker, cane, or wheel chair adds more body weight to weakened weight bearing joints.  To do so when the mind-body is not ready will risk secondary weight bearing injuries to body compromising overall health.

 When you’re strong enough to walk a 1/8mile one way for a total of ½ mile without walking aids you are then ready to begin a 3-5 day fitness activity program.  Even if mobility aids will be with you for life, you can still work toward customized fitness mobility assisted 3l-5 day walking program.  The health body results will still be experienced, i.e., cardiovascular, muscular, postural, mental function and pain alleviation benefits in varying degrees.  Regardless you achieve more activity in life which equates to better quality living and health body-mind experiences

  Please look for the following article at the home site to get on a 3-5 day activity exercise program that’s right for you after you complete your rehabilitative mobility exercise activity goals.   The article you’ll want to search for to progress to the next activity level, “How to Exercise and Increase Fitness Levels.” Try various combinations of exercise activity, break up the fitness conditioning patterns and don’t go into any activity program at full intensity unless trained to do so.  Good things in life come to those that take the time to do it right while balancing all life activities and fitness goals.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com,  Sign up for your Free eNewsletter.

February 24, 2010

How to Exercise Safely and Increase Fitness Levels

Filed under: Dare to Walk,Exercise,Fitness,Men's Health,Weight Management,Women's Health,body activity,how to — Tags: , , , , , , , , , , , , , , , — Marc Woodard @ 18:34

Bicep Exercise tones and strengthens grip, wrists, forearms, bicepts

MAE Video Safely Build Fitness Exercise Activity.  There are so many exercise programs one could engage in to increase fitness levels.  How does one know which is right for them?  This is pretty much a two part question because you also want to know, “even though you may not have completely thought it out, which exercise activity will increase your fitness levels significantly?  This is important why?  Increased fitness levels contribute to healthy heart, lungs, metabolism, lean body, body strength, reduced body fat, weight control, weight loss, better physical endurance, excellent circulatory properties, pain alleviation and ill-health prevention, etc.  So what you really want to know, how you can get the best bang for the buck with busy lives?

I highly recommended if you are getting back into an exercise fitness program or activity, you participate by working your way back to a 5 day/wk program.  This may take you 2-6 weeks or longer to get back into gear.  For example, after one of my surgeries, it took me one and half years to work my way back to walking significant miles in a day.  Persistence paid off big health and fitness dividends for me.  Having an Exercise Science undergraduate degree provided a knowledge base in my rehabilitation fitness process.   I understood without applying fitness, alternative health and pain management methods I would experience a disabling life outcome of limited activity, mobility, more pain and increased secondary health risks.  I know many of you reading this won’t have to rehabilitate yourself from injury, depression, disease or surgery.  However, it is important to understand, if you find yourself in a disabled and rehabilitative state you can enjoy fitness conditioning activities that provide quality living experiences while you nurse yourself back to good health.  The point is, depending on your fitness and health condition(s), there is a way to slowly work back into a 3-5 day exercise-activity program.  Those that work too fast to achieve an exercise-activity program will likely drop out of fitness conditioning; while possibly looking for high risk shortcuts to achieve physical results.  This is a bad plan!

One would be wise to follow a physical fitness conditioning program for the first 6-8 weeks while easing back into a fitness routine if you’ve been out of it for a while.  Your goal is to achieve a 3-5day consistent exercise activity program after significant fitness conditioning occurs.  Fitness conditioning prior to the 3-5 day exercise activity program may require rehabilitative services to reach the 3-5 day exercise activity goal.  And if you need to, consult with your medical providers before you exercise to ensure applicable health risk considerations are taken into account before you begin a 3-5 day exercise program.

Five day exercise program – Consider making two of your exercise days on Saturday and Sunday to include family fun activities as substitutes for exercise activity.  Work in the other 3 exercise activity days convenient with your work schedule, etc.  This will provide more flexibility at first to develop healthy fitness activity around your busy schedule, reduce stress, and more time to focus on exercise-activity technique, etc.  After the fitness habit is maintained for 2-6 week period, begin to modify the plan much like you’d schedule anything else “balance!”  I’ve always found it important to take two days off in the week for needed rest (Mon & Fri).  I don’t recommend a 6-7day workout routine unless you are training at an elite level for competitive sport.

 Recommendations, Tips, How to safely increase fitness levels and activity,

 First of all you must develop a plan around busy lives.  And before you develop the plan, you must have an ideal of what are your fitness goals.  Is your goal to lose weight, rehabilitation, build muscle, better health, sustain weight, increase endurance, competitive sport, improve task specific activity (ski, golf, walk, biking, running, etc.).  So now you know before you spend money on an exclusive fitness membership, be sure to have a plan to achieve the fitness goal in mind. 

 Second, you must be realistic about your daily schedule.  If you’re a working adult with children, there are considerations that must be thought through, like working around schedules, appointments, etc.  However, it is not impossible to squeeze in exercise activity even with a busy schedule.  It’s a matter of behavioral habit change.  For example, if you want something bad enough like taking a family vacation, new car, boat, weekend outing, social networking during time off, watch evening football, baseball, basketball game, spending more time with your significant other; you manage to find the time and resources don’t you?  Yet you have a tough time committing to a healthy activity because you simply don’t have the time or see the point.  Your fitness requirements must simply become as valuable to you as personal time, or personal possessions that you protect through health, home or car insurance.  You pay for these things for prevention against catastrophe.  Your fitness health requirements are no different.  You simply must value your health as much as you value your personal time and possessions.  Also keep in mind, just because you pay for health insurance there is no guarantee after years of physical and mental abuse medical services will provide a cure-all solution.  You must also do your preventative health part.  Only through daily preventative activity exercise can one add an additional layer of protection from all that will assault the mind-body as we age.  Activity exercise is the best pain and ill-health alleviation strategy.  Physical activity for life is a key centurion attribute.

 Many employers have fitness centers at the job and/or promote life fitness schedules that allow time for workouts.  Be sure to check with your employer, if you haven’t’ already done so to see if they have corporate fitness center discounts in the local area.  If you have time before work or after the children are in bed a daily exercise program can become a daily habit that you will become addicted too.  You simple must want increased fitness benefits as bad as working more overtime for more discretionary income.  Or value fitness goals as much as indulgences.  For me, working out after work and before dinner had a great stress relief benefit.  And for many years I’d get up at 5:30am go to the gym, or jog where the adrenalin and metabolism was at full throttle as I hit the job at 7:00am.  This habit served me and my professional careers well as I was always at the top of my game, I didn’t need energy drinks to start my day.  Now in my 50’s one of my age appropriate exercise activities is walking which I’m as competitive as when I played football as a youth.  I attribute much of my life and career success to my age appropriate fitness habits.

Like anything else it takes dedication to be successful at anything you do.  It’s more a matter of finding an activity that you really enjoy, get excited about and can become addicted to.  I tended to become addictive to my exercise program if I could get through the first 5 days.  If I didn’t make 5 days at the planned fitness level goal, I would reduce intensity until ready for more intense training.  I didn’t quit the training; I took it down a notch until ready for the stress load on mind-body.  Activity exercise must vary daily dependent on how the mind-body feels.  To push when not ready is defeating and causes many to give up when they don’t have flexibility built into the exercise activity.

Third, you must plan and program around age appropriate exercise if you want to find a workout plan, or activity that you’ll stick with.  All too often I hear people give up their fitness goals and activity dreams because they “self proclaim” their too old at forty to exercise.  And simultaneously they begin to look for fountain of youth quick results gimmicks (weight loss, muscle max goals, chemical stimulus, etc.).  This is absolute nonsense; when did 40 become the new 80 plus crowd?  On the flip side, there is absolutely no reason, 50 can’t be the new 30 plus crowd.  Also, you are not 20 if your biological age is 40.  Age appropriate exercise does not mean training to become a marathon runner at 40 years of age!  My point is, if you want to look and feel better regardless of age, you must find age appropriate activity and exercise programs, or you’ll not experience true quality living experiences.

I’m not saying this isn’t possible, as a matter of fact there are some very conditioned athlete’s well into their 50’s.  But for most of us, you can’t go from lethargic couch potato and train the way you did before you became a potato.  One thing you’ll find out about elite athlete’s (50+) they have not lost step with their competitive physical-mental edge, they’ve sustained a competitive habit without fail throughout the years.  Is there a health risk for this competitive demographic?  Certainly there is, they are pushing the biological-physical plane envelop.   This activity training intensity is not meant for most entering their 40’s.  Unnecessary stress on mind-body relative to age is something that needs to be considered if you want to increase fitness health goals safely.

Forth, if you are infrequent about your exercise, or activity routine, it is very important you learn to pace yourself each time you exercise until your body is ready for a 3-5 day exercise activity routine.  Ease into your workouts, forget about competing with what you see others doing.  Set your mind to see yourself as the healthiest 40, 50, 60, 70, 80 year old possible in your neck of the woods.  If you think exercise-activity appropriate per decade, you’ll stick with a healthy exercise program for your age while physically appearing and feeling 20-30 years younger for your age.  Why don’t I go beyond 80 years of age?  Actually, 80 years and above should walk-swim, light weight, flexibility training, eat right for good health and socialize, travel as much as possible.  At this age, I thoroughly believe, each day is a blessing and one should enjoy life to the fullest while reducing life stresses.

All too often those 40 and above seek the Hollywood conventional wisdom to find their fountain of youth quick result gimmick(s) after they fail to change behavioral fitness activity habits.  They become mesmerized by the tabloids and their favorite star’s physical appearances.  They focus in on young, vibrant and wrinkle/fat free models and starlets.  They are not focused on age appropriate activity.  Instead desperately want to turn back the hands of time and will stop at nothing to achieve this goal.  This is not God’s law. You have a purpose for every decade of life.  It is your job now to be wise and healthy for your children’s sake and grandchildren.

Those that follow Hollywood conventional wisdom must have blinders on.  Because if they follow the nip-tuck; take 30lbs off in 30 days; blast your abs, thighs and buttocks; fountain of youth gimmicks then they also know the following is true.  What does Hollywood do with its actors and actresses once their physical flaws become too apparent?  They throw them out like old dish rags don’t they?  The paparazzi relentlessly pursue them and exploit their aging, overweight, illness flaws, relationships gone bad through the tabloids for a buck.  Many of these star icons you worshiped can’t keep up with the immortal Hollywood youth expectations and self destruct.  You see this, but deny the reality of the situation and search for a younger icon to follow ageless beauty advice, etc.  Why would you ever follow a celebrity’s advice as a fitness health expert in your 50’s?  Especially if they have no specialized training in age appropriate fitness techniques?  Hollywood and your iconic stars don’t cater “how to achieve” quality living experiences for the 50plus crowd.  Instead, they offer quick result diet and fitness solutions to turn back the hands of time to make a quick buck.  All the while, they use perfect model specimen’s, made up to look as if the results are mostly due to their products secret ingredients. 

There is nothing mentioned about life long health habits and healthy behavioral change in order to achieve and maintain these quick result appearance benefits.  And this always leads me to wonder, really how healthy and how well do these diet and fitness products improve fitness levels?  And what health risk are these customers subjected to in the long run for a quick result promise?  I know this to be true because I have a vice.  I love to read smut magazines about the stars.  And they do slam aging stars without mercy.  I read these for pure entertainment, a habit I can’t seem to break since my childhood.   There is one fitness celebrity that sticks out in my mind as one of the greats, Jack Lalanne.  For years, he has been known as a world renowned fitness expert through the 60’s at his peak celebrity status through our TV’s.  He now is known for his Power Juicer products.  To this day his life-long fitness story is amazing.  Research him on the Internet if you get the chance and learn more about someone’s applied exercise fitness principles that have served his followers well through a lifelong fitness career discipline. 

Fifth, the other factor to staying with an exercise age appropriate fitness program is food intake.  If you over consume, especially after 7:30 pm, or on the weekends it will be hard for you to notice weight loss and body toning (reduced body fat).  Body metabolism slows down tremendously after this evening time storing excess calories as fat.  Weekends will be your worst enemy (over consumption typically occurs during this time).  This is why in the next paragraph I recommend if you are just getting started into a workout, fitness activity routine; plan two of your five days on the weekends during the first 2-6 weeks.  Try consuming mostly a Mediterranean diet and/or 50%protein, 20%fat, 30% carbohydrate diet.  What this means in real general terms.  Stay away from the following main dishes/snacks:  Pizza, pasta, breads (whole grain ok) baked goods, ice cream, deserts, casseroles, pancakes, waffles, restaurant chains (fast foods), too much salt, chocolates, muffins, donuts, lard, candy, gum, chips, fried foods, milkshakes, alcohol, beer, diet sodas, popcorn, artificial sweeteners (aspartame), energy drinks, coffee additives (cream, sugar, artificial flavored, etc.).  These are the main addictive foods and food consumption habits that are causing much obesity in this country. 

After exercise and fitness goals are achieved, balanced eating behaviors become much easier.  You will naturally crave healthier food as the chemical food toxins are removed from the body.  This is not to say you can never have pizza, deserts, etc., or have a few drinks.   “That would be ridiculous.”  Balance my friends; we simply must get to a level of fitness for your age that you desire and will stick.  Thereafter, the fitness habit will become addictive which will lead to lifelong healthy habits including balanced consumption of food choices.

Sixth, find a workout routine you can stick with and enjoy.  Various examples:  Try biking, stationary treadmill, stationary rowing, dance, ball room dancing with spouse, tennis, walking, golf, jogging aerobics sessions, swimming, etc., 3 days a week (mix it up with gym activity).  Make sure you get in 2 days a week exercise gym activity and 3 days aerobics (walking, biking, treadmill, elliptical walker, swim, hike etc.).   On the weekends substitute an aerobics week day activity with a planned family outdoor activity, backpack, dance, healthy cooking recipes (walk and shop for your meals), camping, beach walking, fishing, etc.   I recommend 5 days a week exercise activities to sustain fitness levels and good health.  I use combinations of all these activities throughout the week to sustain my age appropriate activities.

I use combinations of daily walking, swimming, gym exercises (stationary equipment use for muscle building and toning, light weights, 12-15 reps per exercise per body part), to include aerobic cross trainers (elliptical), bikes, etc.  I also like to bike, boat, walk, hike, travel, camp, and fish on the weekends as activity substitutes, etc.  Changing up fitness activities will help with motivation, will power to stick with a program and breakup gym exercise routines nicely.  These are activity mix habits that become very addicting if you can break the 4-8wk exercise habit barrier, because it takes this long for brain chemical stimulation, muscle toning and toxins to be adequately removed from the body.  Natural brain chemicals will stimulate activity motivation and will power if given the chance.  Efficient Brain chemical release (adrenalin, epinephrine, dopamine, serotonin) through exercise is as addicting as nicotine is to a smoker; chocolate is to a chocoholic.

Now that I’ve provided you “How to Exercise and Increase Fitness Levels,” get out there and get it done!  Try various combinations of exercise activity, break up the fitness conditioning patterns and don’t go into any activity program at full intensity until conditioned to do so.  “Good things in life come to those that take the time to do it right!”

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com,  Sign up for your Free eNewsletter.

Successful Weight Loss Based in Blood Chemistry Fuel

Filed under: Anti-Aging,Blood,Dare to Walk,Diet,Exercise,Fitness,Natural Chemicals,Prevention,Weight Management,addiction,blood chemistry,body activity,tips,well-being — Tags: , , , , , , , , , , , , , , , — Marc Woodard @ 17:15

Geese Are Good Source of Protein, But I'd Rather Watch Than Consume These Beautiful Birds.

Doctor’s and Dieticians tell us to limit bad fats “saturated (animal products, meat, eggs, etc.) including Trans fats, which also correlates with bad LDL cholesterol and plaque buildup in the arteries.”  Both of these fats are associated with risk for cardiovascular heart disease.  Also diabetics are at great risk for heart attack or stroke.  However, too little saturated fat in the diet replaced by carbohydrates is causing an epidemic of obesity and many secondary health issues.  Just as many current studies now show an inverse relationship in dietary fat.  The more saturated fat in a diet, the less likely men will have an incident of stroke.  Just as post menstrual women with heart disease, a dietary habit of saturated fats had lower risk for heart disease.  It appears saturated fats are necessary in the diet.  Because with animal products, HDL’s (the good cholesterol) is received when metabolized also lowers triglycerides.  High carbohydrates intake appears to be a big part of the puzzle with regard to health problems.  It appears the body chemistry requires a certain amount of saturated fats (not manmade Tran’s fats).  Complete avoidance of animal fats does not seem to be a good ideal as far as the body chemistry is concerned.  Science can not accurately tell us the perfect diet.  But it is overwhelmingly apparent you are better off with a “low carbohydrate diet as opposed from one where you decrease animal products in the diet.

One big common denominator we did not have when I was a kid was obesity run amok.   Nor do I remember the onslaught of fast food restaurant chains we now have and energy, diet drinks, etc..  The only things we really had at that time that I can recall was a McDonald’s and Dairy Queen.  There were also no artificial sweeteners, or to think about it tons of artificial flavorings in products.  Everything was pretty natural.  Even the Swanson TV dinners, meat pot pies (frozen dinner meal) tasted pretty good in the 70’s.  And the other thing I remember as a kid, most of the dinner meals consisted mostly of meat, chicken, fish, potatoes and vegetables with lots of casseroles made out the same main staples.   We didn’t have a lot of fast food conveniences with preserved type foods.  And almost everyone around us had gardens and canned fruits and vegetables.  In today’s society everything has changed to quicker processing, fast distribution and chemical ingredients for taste.  This manmade tactic keeps profits high for corporations at the expense of our children’s health.  It is obvious, there is a big difference in the way our culture consumes food and food selection, compared to the types of food we had when I was a kid.  Be sure to read “Restaurant Foods Healthy?”  If you haven’t read this article, you really need to.  Many restaurant chains serve processed everything.  “That’s why it tastes so good; you’re addicted to the food chemicals!”

Also when I was a kid, you rarely heard about heart disease, strokes, diabetes, cancer, etc., compared to today.  And to see an obese kid, that was real rare.  Today, I see kids while I’m on my daily walks that appear to have body fat typical to those in my generation (25-45%).  I’m currently holding around 25% body fat which is considered borderline obesity.  The kids I’m talking about appear to be around 25-60%.  I’m not sure unless they change their eating habits how they’ll fare when they hit their 40’s and 50’s.  I fear our children will experience an epidemic of illness/disease pain and suffering not seen in our generation when they reach our ages.

Now when I look at food and blood chemical science; including my consumption exercise lifestyle today I note the following.  My habits have not changed much from when I was a kid.  For example, I exercise daily through various activity and still consume mostly a meat, potato, chicken, fish and vegetable diet.  However, I do consume the occasional fast food, or additional carbohydrates when pasta’s, breads, chips, soda craving strikes, but not often.  I also did not experience a lot of deserts as a kid.  I guess that’s why I don’t really crave them.  But when I do eat deserts, I do enjoy it.  Of course, when processed foods are so abundant in our food chain a little bit is going to get incorporated into any diet.  And this requires awareness, especially if one is experiencing weight loss difficulties.

Currently, I’m holding 15lbs over “My” ideal body weight with no cardiovascular or circulatory diseases, etc.  As a matter of fact, when I see my doctors’ vital statistics are always taken, “blood pressure and heart rate.”  The following represents my vital averages:  My blood pressure is typically around 122/70 and heart rate 58beats/min and my weight rarely changes unless I reduce consumption, or exercise more.  My last blood results reveal Iwas slightly higher in glucose, cholesterol and triglycerides.  I know what caused this elevation; during the last blood draw period I was simply consuming too many calories and didn’t fast the recommended period.  Even with these flaws in my consumption behavior, my blood tests didn’t send up any health warning red lights.

I attribute my good blood chemistry results to my childhood eating habits.  I eat more organic protein type food sources than carbohydrates.  My blood chemistry reflected a High HDL count (good cholesterol), Low LDL count (bad cholesterol) and low triglycerides (read  “Why you should be concerned about triglycerides“).  My eating habits are still predominately high intake of proteins (40-50%), carbohydrates (20-30%) and fats (~25%).  I know if I cut the carbohydrates in half and increased the proteins my blood chemistry weight regulatory mechanisms would lower my weight over a long period of time.  “I would lose weight slow and safe, not fast like extreme dieting.”  I know this because I’ve experimented with blood chemistry lab results and compared the results and body weight.  I’ve changed my fuel mix and exercise habits based on these results to lose and maintain stable weight.  I also use a weight scale, every other day and base my weight loss balance on how my clothes fit. Recall, exercise increases muscle mass, muscle is heavier than body fat. So weight may not change much while beginning an exercise program as muscle weight increases and fat burns off.  If you’re eating and exercising correctly, through time, you’ll lean out safely while losing body fat without breaking your metabolisms regulatory mechanisms.

Exercise is an important component to a successful weight loss program (see MAE article, How to Exercise, Increase Fitness Levels, Feb 2010).  Regardless of age, this is a fact.  The human body is designed to walk in order to accomplish all tasks necessary in life; as it was from day one.  And to quit walking by becoming a couch potato is the worst habit you or your kids could get yourself into.  If I didn’t participate in daily activity, my slower 50+ metabolism would most likely make it more challenging for me to maintain my weight regardless of how I balanced my blood chemistry through the foods I consume.   Balanced consumption and exercise activity go hand in hand.

I believe as science is finding out, I’m healthy for my age predominantly due to my animal diet preference and exercise habits from childhood; also awareness of man’s meddling with our foods for profit.  Now science confirms healthy blood results based in part on good eating habits, the way nature intended.

Reference:  What if Saturated Fat is not the Problem?  Learn About Triglycerides and Levels

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com,  Sign up for your Free eNewsletter.

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