Get Your Vitamins In!!!

Skipping That Little Pill? Big Mistake

 

You don't head to the gym or out for a jog without prepping properly: sneakers, iPod, water bottle. But a multivitamin? Umm...Chances are, you don't pop one daily -- almost half of women under age 40 don't, according to the Centers for Disease Control and Prevention. Big mistake, since more than 90 percent of women in their 20s, 30s, and 40s don't meet their vitamin and mineral requirements through diet alone -- and you need that multi even more if you exercise. "Vigorous workouts raise your body's vitamin and mineral requirements, so it's practically guaranteed that you won't get enough nutrients from food," says sports nutritionist Dawn Weatherwax-Fall, RD, coauthor of The Complete Idiot's Guide to Sports Nutrition. Here are surprising new reasons that a multi is a must -- along with how to find the best brand.

 

Pick a Better Bottle

 

Drugstores carry more vitamins than nail-polish shades, but that doesn't mean you can pick just any old one. ConsumerLab.com recently found that more than half of the 21 multis they tested didn't contain the nutrient amounts listed on the label. Even worse, some capsules failed to release ingredients properly or were contaminated with toxic lead. So how do you choose? The highest-quality products tend to be store brands from major chains (Target, Wal-Mart, and Rite Aid) or big-name companies (One A Day, Vitamin World, Centrum, and Puritan's Pride). In addition, check the label for these three criteria:

 

•At least 600 IUs vitamin D. Don't settle for the 400 IUs in some multis. You need more of this supervitamin, which promotes strong bones, boosts immunity, regulates blood pressure and, in one study, was associated with a 50 percent lower risk of breast cancer.
•18 milligrams iron. Young women need this amount to make up for what they lose every month through menstruation, yet many multis have no iron at all because men and older women can get too much.
•400 micrograms folic acid. Anything less than this daily dose may not be enough to help prevent birth defects.

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Natural Remedies During Allergy Season

Sick of feeling fuzzy from allergy meds?

Try these science-backed natural remedies.

Nothing puts a crimp in a spring run like sneezing, and watery eyes. And since seasonal allergies can worsen over time, early intervention can be the difference between enjoying the outdoors and being stuck inside with a box of tissues. To help you avoid that unfortunate fate, we pulled together this list of the best natural ways to keep your allergy symptoms under wraps.

 Nasal Gel

Sticking gel up your nose to keep snot from coming out of it sounds a little, well, icky at first. But Zicam's homeopathic allergy relief gel is backed by hard science. While it's not as targeted as, say, Benadryl, it also doesn't have the sleepy side effects of antihistamines. The active ingredients include galphimia glauca, a flower (how fitting!) known to help with upper respiratory symptoms from rhinitis; histamimum hydrochloricum, a natural histamine thought to lessen the body's histamine response over time by repeated small exposures; and luffa operculata, the same plant used to make loofa bath sponges.

Head to the Beach

Possibly the only good thing about seasonal allergies: It's the perfect excuse to head to the water! Typically beaches and other areas near the sea have a lot less pollen and mold than the surrounding areas, thanks to the cleansing power of ocean breezes. "If you can afford to live in that first quarter mile from the beach, it's great,"  says Russell B. Leftwich, MD, an allergist in Nashville, Tenn. and spokesman for the American Academy of Allergy, Asthma & Immunology.
Not to mention all the fun exercise options the beach offers—running, swimming, or volleyball anyone? And for those of us stuck in the middle of the continent, experts say that heading up the mountains is almost as helpful, as less vegetation grows in higher altitudes.
 Anti-Allergen Laundry Detergent

Pollen and mold spores can collect on your clothes, and it's crucial to get them off so you don't contaminate your house. Step one: Vigorously shake your clothing out outside. Experts say this will get rid of a lot of the pollen. You can then launder with normal detergent plus a little bleach or use a specific anti-allergen detergent. The last step is to dry your clothes in a dryer. While you get points for eco-friendliness, hanging your clothes outside to dry makes them pollen magnets.

Pollen-Resistant Clothing

Japanese clothier Sanyo has developed a pollen-resistant fabric that is used in making outerwear. According to the company, "This new fabric blocks pollen from clinging to the coat and reduces allergic reactions. It is breathable and releases moisture from the body to keep you drier than ever." The fabric is called Microfit SX and is also designed to be ultra silent and super soft. So not only will the jacket help your allergies, but it'll make you a ninja as well! The only downside: Designs are pretty limited at this time, but more options will likely be available soon.

Acupuncture

While the jury is still out on this traditional Chinese technique, one promising study found that children who underwent a three-month course of acupuncture suffered from fewer minor allergy symptoms. If your allergies are fairly mild and you want to stay away from medicine, acupuncture might be worth a try.

Tart Cherry Juice

One of the most delicious options for allergy prevention is a shot of tart cherry juice. While whole cherries are equally tasty and provide many health benefits, juicing them concentrates a compound called quercetin, which has been "demonstrated to prevent the immune system from releasing histamines in laboratory tests, leading researchers to believe that quercetin-containing foods like cherry concentrate may help reduce allergy symptoms" according to the University of Maryland Medical Center. We'll drink to that!

Close Your Windows and Crank the AC

Nothing wakes up your senses like fresh spring air. But if you're prone to allergies, then having your windows open, especially at night, can have you so busy rubbing, wiping, and scratching that you won't even get to enjoy it. Plus, experts say that using an air conditioner will help clean and dehumidify the air in your home.

Get Your Sleep!!

Healthy sleep habits do more than just keep you alert — they can also keep you healthier. Getting more shut-eye might even make you a better employee or student.
Healthy sleep habits have a pervasive effect and are crucial to health and well-being at any age. These healthy sleep habits generally allow you to wake up feeling refreshed; think quickly; successfully perform potentially dangerous tasks, like driving, which require complete attention; and do your very best at work or school.


“The importance of sleep is so multi-faceted,” says Lisa Shives, MD, a sleep specialist at Northshore Sleep Medicine, in Evanston, Ill., and spokesperson for the American Academy of Sleep Medicine. “It is essential to health of mind and body in so many ways.”

The Dangers of Ignoring Healthy Sleep Habits

Not practicing healthy sleep habits can lead to all kinds of health problems, says Dr. Shives. “Poor sleep leads to cardiovascular dysfunction, lowered immune system response, glucose and insulin abnormalities, dysregulation of hormones that control appetite, and impaired cognitive function.”

Sleep deprivation can cause everything from mental impairments to accidents. For example, a study of young adults who slept only four to six hours each night for two weeks showed serious signs of impaired alertness and mental function — often without even being aware of their weaknesses. As a result, researchers concluded that the average person needs about eight hours of healthy sleep a night to function properly.

Phyllis C. Zee, MD, PhD, professor of neurology and director of the Sleep Disorders Center at the Northwestern University Feinberg School of Medicine in Chicago, says healthy sleep habits are critical to maintaining a healthy mind and body. And a lack of sleep can cause all sorts of physical and mental problems, from mood changes to overeating.
Specifically, researchers have found that not following healthy sleeping habits can cause:

Loss of energy and feelings of exhaustion
Anxiety, depression, or irritability
Memory problems, trouble paying attention, delayed reactions, and a reduced ability to learn
An impaired ability to think fast and avoid mistakes or accidents
A limited ability to multitask
“Sleep deprivation, as seen in insomnia, or sleep fragmentation, as seen in obstructive sleep apnea, leads to a two- to threefold increase in high blood pressure, heart disease, cardiac arrhythmias, stroke, diabetes, dementia, weight gain and obesity, and depression,” says Shives. “Most research shows that treating the sleep disorders and improving sleep can lower the risk of all these associated conditions.”

Healthy Sleeping: Why It's Critical for Kids

Children are especially vulnerable to sleep disruptions, says Shives. “It is important to recognize that children’s sleep disorders need to be taken more seriously because they seem especially vulnerable to many of the ill effects of chronic sleep deprivation, e.g., they can have serious neurocognitive and mood-behavior problems.”

If your child wakes up repeatedly during the night, has problems breathing while he sleeps, or his behavior and mood noticeably change, this might be a sign your child hasn't developed healthy sleeping habits.

Don't lose sleep over losing sleep! Take the extra time to follow healthy sleeping habits, and you’ll be more productive, healthier, alert, and functioning at your best.

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Resistance Training

Resistance training is fabulous for increasing strength, building stronger bones, increasing metabolism so you burn more calories when sleeping, increasing energy, improving overall function, and toning your body. Generally, you work your muscles against resistance, stopping just before your form deteriorates, you have a little rest, and then you do it again. A gym membership is not necessary, as much can be done with bodyweight and a Swiss ball. If resistance training is new to you, I would highly recommend seeing a personal trainer or CHEK Practitioner for at least two or three sessions, in order to be certain that the program is appropriate for your needs, well balanced, and that you completely understand how to carry out the exercises. 

 

Start with whole body type exercises like squats, lunges, pushes and pulls, with bodyweight or light resistance for at least three weeks, in order to strengthen the tendons and ligaments adequately before increasing the load, and always maintain excellent posture throughout each exercise. This will help prevent injuries. Avoid weight machines that you sit or lie on. Exercise two to three days a week with at least one day off between sessions. When you are going through your routine, you are breaking down the muscle tissue, so you are actually weaker at the end of the workout than you were when you started. You need at least two days for your body to rebuild the tissue stronger than it was before. If you do the same exercise two days in a row you are simply breaking down your tissue and you will get no strength gains.  Any of the books and videos in the general fitness and strength sections on the exercise page of my website will get you startedon your resistance training routine.

After about six to eight weeks, you need to change the exercises and exercise parameters in order to continue progressing and to avoid boredom, so go see your trainer again. A well designed resistance program done in a circuit format can provide an excellent cardiovascular workout as well, so you do not need to spend extra time on the treadmill or exercise bike.
If you are injured or have chronic pain, please see a physiotherapist or a CHEK Practitioner before you begin a resistance training program, as you may need some help with stability and motor control first.

 

** If you need help getting started and need some equipment, check out our website for all of your fitness needs!! **

Get Jacked like Ironman with the War Machine!

Did you know Ironman Robert Downey Jr. uses the Crosscore War Machine to train?

The War Machine, aka the Crosscore 180, is a great suspension trainer that we have opted to carry over its competitors due to its superior workout it provides. It is high quality, made in the USA, and has more capabilities than its competitors from a unique pulley design.

See this article link below to read up on the workouts he did to prepare for his role in the upcoming Avengers movie.



http://www.mensfitness.com/training/build-muscle/robert-downey-jrs-iron-man-workout


If you are interested in picking up a War Machine of your own see this link:
http://www.fitnessplus.com/servlet/the-2251/crosscore%2C-cross-core%2C-war/Detail

One Breath Meditation

We have all heard how meditation can be a useful way to calm the mind, reduce stress and gain energy, and yet the thought of trying may seem somehow daunting. The image of the yogi sitting peacefully for hours may just seem too far from our reality to consider meditation as a viable method to de-stress and centre oneself. Yet the fact of the matter is that probably every single one of us has at one time or another been in a meditative state when we are doing something that completely occupies us, whether it is painting, rock climbing, playing a musical instrument, or something else that completely captivates our attention. We are so focused on what we are doing that the rest of the world around us fades from existence, time gets away from us, and we are just enjoying the present moment. This controlled focus can be considered meditation.

Meditation is about focusing on the now. It brings about calm and peace because once we stop dwelling on our past or considering the future, there is nothing left to be anxious about. Suddenly joy can spring up as the confines of time passing drop away. Most of us have probably met people that are very present. It is as if they have roots anchoring them to the earth, and when they are with you, you have the sense that there is nowhere they would rather be, yet at the same time they stay completely true to themselves. They are very dedicated to their professions, as what they do is in line with who they are. I find these people to be very inspiring.

With practice, meditation can help us develop that ability to be grounded in the moment - to live in the now, and it can help us to learn who we really are without being confused by the expectations of others. We begin to hear our inner being and what is really important to us. Once we have found our authenticity, it becomes easier to make the decisions that are in line with who we are and what we believe in. In the long term this can do a lot to reduce stress and improve our health.

Even in the short term, meditation is useful for calming the mind and reducing stress. Just by focusing on the present moment, life stuff will fall away at least temporarily. For those of you that feel intimidated by the idea of meditation and think you are unable to focus on anything for very long, I suggest you try the One-Breath Meditation. As the name implies, your necessary commitment is only one breath long. Then after that breath, you can recommit if you so choose. The reason using the breath is so helpful is that it is ever present, and ongoing. By focusing on the breath you are instantly brought back to the now of feeling the breath enter your lungs, and the breath flowing out your nostrils. So, sit tall and comfortably on your sit bones, close your eyes gently, and observe your inhale. Note the minute pause before you feel the air coming out of your body. Were you able to concentrate on that one breath without your mind wandering? Good. You succeeded in meditating for one full breath. Now if you wish, you can add another breath and see if you can concentrate for two breaths. Ultimately, that is all there is to it. As you add breaths, you may notice your mind wandering, so without judgment, just redirect your attention back to your breath. Initially, thoughts and feelings are inevitable as you lengthen your meditation time, and that is okay. Observe those thoughts and feelings as if you were watching a movie, without analyzing or judging them, and then bring your awareness back to your breath. As you practice this over weeks, months and years, you will be able to focus exclusively on the breath for longer periods of time, and the many thoughts that flit through your mind will slow as you give them no attention. You simply are. Your meditation time will become the time to connect to your true self.

The One-Breath Meditation can also be useful if you find yourself suddenly stressing about something. Someone just cut you off in traffic and you can feel your blood pressure rising. So calm yourself down by focusing on your breath instead of the other driver for a cycle or two, and notice how much better you feel. This meditation technique can be your instant calm that you can pull out of your back pocket when you need it.

Weight Training beginning tips

We all know how important cardiovascular exercise is -- how it's great for your heart, cholesterol, and blood pressure. And whether you choose to walk, bicycle, or jog, you know that any exercise that increases your heart rate helps you burn calories and melt away unwanted pounds.
But that's only half the equation.

For a balanced fitness program, strength training is essential. It can slow the muscle loss that comes with age, build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain.

"Strength training is very important, not just for your muscles but for your bones," says certified fitness trainer Debbie Siebers. "It's preventative for [bone-thinning] osteoporosis and other problems."
Studies from the CDC have found that muscle-building exercise can also improve balance, reduce the likelihood of falls, improve blood-sugar control, and improve sleep and mental health.
And let us not forget the weight-loss benefits. Not only does it make you look trimmer and shapelier, but building muscle also helps you burn calories -- even after your workout is done.

"Three to four hours after a strength-training workout, you're still burning calories," says Seibers, a creator of fitness videos including the "Slim in 6" series.

Strength training is especially important for dieters. When you lose weight, up to a quarter of the loss may come from muscle, which can slow your metabolism. Strength training helps you rebuild any muscle you lost by dieting -- or keep you from losing it in the first place.

Getting Started

So you're convinced of strength training's virtues. But just how do you go about getting started?
The weight room at the gym, with all the buff bodies and complicated-looking equipment, can be intimidating to a beginner. Indeed, for someone with back or joint pain, just picking up a weight might seem daunting. Then there's the issue of proper form: Without it, you could do more harm than good trying to build strength.
Your best bet when starting out, the experts say, is one-on-one help from a qualified fitness trainer -- whether it's a personal trainer you've hired, or an instructor at your gym. A trainer can address your personal goals and limitations and can help you with alignment and execution of each exercise.

"I can't tell you how many people I see with a knee injury because they were not taught correctly how to do a lunge or squat," says Sue Carver, physical therapist with A World of Difference Therapy Services in Little Rock, Ark.

Siebers also recommends checking out books, videos, and/or fitness- and health-related web sites for guidance on exercises and form.

Indeed, good technique, not heavy lifting, should be your primary goal in the beginning, Carver says.

To get started with strength training check out our website: www.fitnessplus.com