Lead a Fit and Healthy Life
Archive for March, 2010
Notable News
02 years ago
Personal Best – Sports Injuries – See a Doctor or Tough It Out? – NYTimes.com.
“Know how you typically recover,” he said. “When you are not recovering as you typically do, that’s the first warning that something more is going on.”
The problem with rushing to see a doctor for common injuries, according to Dr. Musahl and others, is that doctors have a limited arsenal. For a typical sports injury — pain or tenderness in a muscle or tendon — they can’t make you recover faster. And some of the treatments doctors dispense, like cortisone shots for injured tendons, can actually slow recovery, albeit providing temporary pain relief.
Overhaul will Lower the Costs of Being a Woman
Until now, it has been perfectly legal in most states for companies selling individual health policies — for people who do not have group coverage through employers — to engage in “gender rating,” that is, charging women more than men for the same coverage, even for policies that do not include maternity care. The rationale was that women used the health care system more than men
Savin a Life or Two
02 years ago
Today is the last day of March and with it, the end to Colorectal Cancer Awareness Month. I thought it was fitting to bring back one of my recent posts about it to cap off the month. And don’t worry, just because March is ending, it does not mean that I am going to abandon my cancer awareness commitment any time soon!
March is Colorectal Cancer Awareness Month!
As many of you know, I was diagnosed at age 37 with colon cancer. After almost 2 years I am feeling and doing great plus my long term prognosis is favorable. It has been a long hard journey and many thanks go out to my extended family. Please indulge me and read on and help me spread awareness. We just might save a life or two.
Thank you – Scotty
Did you know that colon cancer is the 2nd leading cause of cancer death among men and women but if caught early it is treatable? If you know of someone that is due for an exam or is having unusual symptoms, please urge them to go in and see their doctors. http://www.screenforcoloncancer.org/
Colon Cancer Fact Sheet from preventcancer.org:
Introduction
Colorectal cancer is cancer of the colon or rectum. It is equally common in men and women. An estimated 146,970 people will be diagnosed in 2009, and an estimated 49,920 people will die from the disease. With recommended screening, this cancer can be prevented (by removing polyps before they become cancerous) or detected early, when it can be more easily and successfully treated.
- Colorectal cancer is the #2 cause of cancer death in the U.S.
- Over 150,000 Americans will be diagnosed with colorectal cancer each year.
- Colorectal cancer often has no symptom at all until it’s at an advanced stage.
- Colorectal cancer is 80% preventable when detected early.
- You can reduce your risk through regular screening.
- Beginning at age 50 (or earlier if you have a family history), everyone should be screened for colorectal cancer
Symptoms
Early stages of colorectal cancer do not usually have symptoms. Advanced disease may cause:
- Rectal bleeding or blood in or on the stool
- Change in bowel habits or stools that are narrower than usual
- Stomach discomfort (bloating, fullness or cramps)
- Diarrhea, constipation or feeling that the bowel does not empty completely
- Weight loss for no apparent reason
- Constant fatigue
- Vomiting
The Colon Cancer Alliance is dedicated to increasing awareness of colorectal cancer. This means raising awareness about signs and symptoms, about screening and early detection, and about options available to those already diagnosed with this disease. In an effort to increase the public’s awareness of the second leading cause of cancer death among men and women, the US Senate passed a resolution in 1999 making March National Colorectal Cancer Awareness Month.
Be Happy Today
02 years ago
The energy spent on learning to accept their obesity would be better placed on accepting where they are TODAY, admitting they can do something about it, then mustering the courage to do it. Weight, for most people, does NOT belong in the acceptance category. Being short or having big feet or missing your big toe deserves some acceptance – not much you can do about those things (at least given today’s medical technology). Weight is something you can do something about. Get it?
Catch yourself in those moments when you are about to beat yourself up – times when you should be admiring your accomplishments instead (and maybe some of them aren’t on the scale – maybe you can do a push-up now – or maybe you can walk up a flight of stairs without wheezing to death). Health isn’t a race and there is no finish line. You are on this ride for the rest of your life. Live in a way you can comfortably handle until you slide off into the grave. Let your body be a natural reflection of that lifestyle. Get it?
Feel happy that you are learning what it takes to run your own body. You are at the wheel – driving the bus, not your body. YOU are in charge.
via Be Happy Today.
Shannon is so right when she talks about learning what it takes to run your own body. Everyone’s body is different. I constantly have to remind myself when I am at boot camp and I see my workout family and their accomplishments. We are all at different points in our journeys – there are basic principles and practices we all follow, but the paths are not the same.
I was watching The Biggest Loser last night and the guy who hasn’t been able to walk up a flight of stairs in forever finally broke through that barrier and not only did he take one step after another, he looked like he was gliding. Even though he didn’t lose a ton of weight that week – his grin was as big as he used to be. He acknowledged that he was reclaiming some power over his own body – which was a HUGE win in his fight.
Yet another example that it really is the small decisions, the small changes, the small acknowledgments that make all the difference…
We all need that reminder sometimes…
02 years ago
I read this post yesterday from a really great blogger named Tony. He has a site called the Anti-Jared (get the Subway Jared reference). He has a great way of saying the things we all are thinking in this journey to live a healthy and fit life. He has lost an astounding amount of weight, changed his life with no gimmicks. Hard work, commitment and the right attitude were his tools to get him where he is. He writes honestly and with no sugar coating – which is the style that I like.
No, my fear is getting lost in weightsville. Confused as to what do do about weight loss. Looking for anything to help me lose weight. Scared, worried that I will never look as good as a picture.
The entire post came at the perfect time for me because when you boil things down, it really is the small choices we make very single day that make the difference in any endeavor, really. Lately I have found myself at a crossroads — feeling stalled in my journey — needing to find some re-invigoration to my commitment. And at times, choosing the wrong path, telling myself “oh it’s just this once”. Tony is right — those small decision DO make a difference and I have an opportunity with every single one that comes my way to change…
Thanks for the reminder, Tony!
Another day, more deep thoughts
02 years ago
Plumbline Training group training workout for Wednesday 
warmup
3 30 sec intervals of jumping with the heavy rope
General stretching
Core work
42 push-ups
2 rounds 1min
BOSU crunches (back, side, side)
BOSU Glute bridge (left then right leg lifted)
BOSU Side crunches (1 min each side)
Workout:
oblique tugs 50lbs
shoulder press 80lbs (I did 9 unassisted this time)
double box jumps (2 boxes in a row and you jump then jump again)
rope climb
lateral squats 55lbs
kettlebell swings 45lbs
PT station
3 rounds @ 60secs each
85lb front squats
Inch worms
5 pull-ups — no band, all ME!
I am frustrated. I have been thinking about the concept of conditioning. Conditioning your body to continue on. I have spoken about this before — what is the driving force one person needs to continue to push themselves through the pain? To not let the pain stop them from carrying on. For me personally, I have not been trained to think like this — It hurts, I stop. Dig down deeper – I’m sure it stems from fear. I don’t want to get hurt and at the point where I feel a tinge of pain or discomfort, I stop and reset. Trust me – it frustrates the hell out of me. I see others in camp that push on and I constantly think, what makes them different than me?? I work as hard as they do, I am focused, I am willing to do what it takes…
My frustrated face
I believe that children who play on team sports learn the behavior, hence become conditioned to push through. To win at almost any cost. Day after day, practice after practice, it is drilled into them. I did not do team sports growing up at all, so this is a new way of thinking to me. It’s a shift that I have to make internally. My internal dialogue has to be constantly rerouted and that takes time. Lord knows, becoming the person I am today took time and lasting change takes consistency and determination.
Being self aware is a key ingredient in change too. I am completely aware that this is something that I have to work on and I believe it is holding me back from achieving so much more…and not just fitness related.
Don’t you think it’s healthy to be constantly aware of things that may be holding you back in your life and make regular decisions about what they are worth to you?
8 Core Workouts for Full-Body Fitness | Active.com
02 years ago
by Stephy
in Fitness/Exercise
Spending time targeting the muscles in your abdominals, lower back, and glutes translates into quicker acceleration, better form, and fewer injuries. “When the core is stronger, everything else is stronger,
Getting Kids to Eat More Fruit and Veggies
02 years ago
There are some schools of thought (my Mom) that believe that teenagers should be self-sufficient and be able to prepare their own food. Well, anyone who actually has a teenager knows that is highly unlikely. So, I suck it up and do the 2 minutes of work for them knowing I feel better when they eat their fruits and vegetables.
I personally have found the same thing — wash em, put em out there – they will eat ‘em. That and/or cover them in fat free cool whip, peanut butter, ranch dressing or cheese and they will eat em too:)
You can have Breakfast for Dinner!
02 years ago
These days going out as a family is so friggin expensive. Even matinee movies are 9 bucks for an adult/7 for kids in the NoVa area. I also heard that they may go up even higher in the near future. That will surely break your bank. Any kind of freebie can help. During the Month of April, families can head to IHOP, one of America’s favorite restaurants for breakfast, lunch and dinner, for its national ‘Kids Eat Free’ dinner promotion.
Kids Eat Free EVERYDAY from 4 p.m. to 10 p.m.
· Promotions runs through the month of April
· Families who dine in at IHOP daily will receive one free Kid’s Meal with each adult entrée purchase
· For more information please visit www.iHOP.com
I love breakfast for dinner any night of the week! Who doesn’t love that???
Zooma Women’s Race Series
02 years ago
by Stephy
in Fitness/Exercise
I read about this new series of races called Zoom from Mel’s blog – The Clothes Make the Girl and it sounds really interesting.
Zooma Women’s Race Series is an exciting new concept in women’s running that celebrates the power and beauty of all women. From their website:
- Purpose is to promote women’s and girls’ health and fitness by encouraging them to participate in a challenging and fun running event
- Pampering amenities and exciting entertainment with a “girls’ weekend” atmosphere
- Inaugural event held in Annapolis, MD on June 1, 2008 attracted over 1,600 runners
- ZOOMA welcomes both men and women to participate in all ZOOMA events.
- 2010 events will be held in Austin, TX, Annapolis, MD, Colorado Springs, CO, and Atlanta, GA
Sounds like a great concept to encourage overall fitness and a healthy lifestyle that is personalized to women. I have found for me, personalization is the key to keeping my overall commitments. Make it fun and meaningful to the audience, it’s more likely to stick. There is no one way to exercise and/or lead a fit life for everyone and we all have different needs or accommodations that we need to take into account. So if you are near to one of these, check it out!!
Deep Thoughts by Me
22 years ago
by Stephy
in Fitness/Exercise
I am actually warming up to the idea of the 5 minute stations — but in perspective, it’s week 3 so they tend to be a bit more of a reasonable ask than it was the first week. The Plumbline group was small again today but a lot of the regulars were there – so the energy was good and helped pull me through till the end.
Warmup
checkpoints
lunge jumps
frankensteins
push-ups
Core work 2 rounds 1 min each
partner dynamax ball tear drops 14lb
ball twists
holding your body 6 in off the ground
25 partner side high-five push-ups
Workout
5 min stations/AMRAP
BOSU burpees/BOSU squats 25lb kettlebells -- this requires balance and core work — things that I need to work on!
Assisted Rope Climb/26in box jumps
Seated sandbag twists/Halos — sandbag is 45lbs
Swing twist squats 25lbs*
Power clean push press 65lbs
*One trick to help get through the swing twist squats is to actually keep your eye on the dumbbell when you have it above your head. It helps keep your balance while you reach down to squat.
You know I was thinking about what keeps my commitment and motivation going day after day to head out at too freakin’ early in the AM to workout – I am no different than most of you out there — I think what keeps me going is I don’t want to break the commitment I made to myself. At 5A there is no one else responsible for me missing my workout — my kids and husband are sleeping — it’s me and me alone that has to do the work and I know I do what I say..put my money where my mouth is. Unless there is some force that is greater than me at work (like a blizzard or sickness that sidelines me). Get it over with early in the AM and I am done with it for the day. The work that I have done the past 2 years has paid off and it is way too easy to lose all of that work — I do not EVER want to be that out of shape again.
Just something for you all to think about as you recommit to your fitness and health goals. It really is up to you. Ok, enough deep thoughts for today.
