Month: September 2015

Categories
Sweat

Learn the Native Language Before Visiting Crossfit Country

CrossFit has a cultural and language all its own. It can be a little intimidating walking into that sort of thing. We’re here to help you navigate your new fitness endeavor with a helpful glossary of CrossFit terms. 

AMRAP: As many reps as possible. Basically, you’re doing as much as you can for a certain amount of time or until your body physically can’t do it any more. 

Box: This is a CrossFit gym. It’s usually a large space (think warehouse) that has some very basic equipment you’ll be using for your workout.

BP: Your standard bench press.

BS: Back squat, which is basically your standard squat. You’re putting the barbell across the meaty part of shoulders (not on your neck), squatting, and powering up back to a standing position. 

C&J: The clean and jerk. This lift consists of two motions. The first is lifting a barbell from the floor to a racked position across your chest. The next involves lifting the barbell over your head to a stationary position. 

CLN: And another lift, the clean. Obviously, the clean is the first part of the clean and jerk. 

C2: This is a specific type of rowing machine that’s used by CrossFit.

DL: Your standard deadlift. You’re lifting a barbell from the ground to the hips and back to ground. 

EMOM: Every minute on the minute. You need to do a certain number of reps at the start of each new minute. 

Firebreather: Apparently, a very fit CrossFitter. 

FS: Front squat. This is similar to a the back squat, except you’re resting the barbell across the front of your body on the deltoids. 

The Games: An abbreviation of The CrossFit Games, which is an annual competition to determine the most fit CrossFitters. 

HRPU: Hand release push up. This is a variation on the standard push up that involves taking your hands off the ground and balancing on your chest before returning to the starting position. 

KB: Kettlebell. Otherwise known as the dumbbell looking thing you’ve been too scared to use until now. 

K2E: This is a core exercise called knees to elbows. 

ME: Maximal effort. In other words, go all out without stopping. 

MetCon: A term for metabolic conditioning. It’s a short, high-intensity workout that will help your cardiovascular system.

MP: Military press. The military press can be done standing or seated. You’ll start with the barbell on your shoulders and lift it straight over your head. 

MU: A muscleup, which is a very difficult pushup.

OHS: Overhead squat. This one the most difficult variations of the standard squat. You’re starting with a barbell lifted overhead with locked elbows. Than you’re lowering yourself into a squatting position and powering back up to a standing position. 

PC: No, not politically correct, but power clean. This is pretty much the same as a regular clean, but “power” means that you’ll land in a partial squat as opposed to a full squat.

Pood (PD): First, stop laughing. Alright, pood is a unit of measurement specifically used for kettlebells. One pood equals 35 pounds.

PP: Push press. This lift is similar to the military press, except for a few things. You’re almost always starting from a standing position with the barbell across the front of your shoulders. However, the lift is started with movement from the legs. 

PR: It stands for personal record, which CrossFit encourages you to keep track of. 

PSN: Power snatch (yet another lift). Again, “power” means you’ll land in a partial squat position. 

PU: Pull up or push up. Don’t worry, you’ll be doing a lot of these.  

Rx: This means as prescribed. You don’t have to change weight or reps at all.

SN: Snatch (you guessed it! Another lift!). This is similar to the clean and jerk, except you’re lifting the barbell from the floor to a stationary position over your head in one continuous motion.

SQ: Squat. For all intents and purposes, this is the back squat. 

TGU: Turkish getup, which is a difficult full-body exercise, incorporating a kettlebell. 

T2B: Toes to Bar. This is a pretty intense core exercise, similar to knees to elbows. 

WOD: Last but not least is the workout of the day. Your box’s workout, which can be designed by you coach or be taken daily from crossfit.com. 

Categories
Food Philosophies Nosh

All You Ever Need To Know About Low-Carb Dieting

You’re out to lunch with your friend and she hastily waves the bread basket away then gulps down the rest of her Sprite, scoffing, “I’m on a low-carb diet…but it doesn’t seem to be working.” There’s so much confusion surrounding low-carb dieting that it often gets a bad rap because people do it improperly and end up suffering with little to no results.
Low-carb diets have been around since the 18th century, when they were used successfully to help treat people with diabetes. They can also help you lose weight and/or lower your blood sugar. The key is understanding the workings of the diet and following the program strictly (or pretty strictly).
Here’s what you need to know:
What exactly is a low-carb diet?
A low-carb diet limits the amount of carbohydrates you eat and guides you to eat more protein and fat.
What kinds of food do you eat on low-carb diets?
You avoid bread, refined sugar, and rice, and eat meat, eggs, fish, cheese, and other proteins. You also restrict fruits, some vegetables, and starches.
How does the low-carb diet work?
What makes it so effective is that it works in many different ways. The primary way is by lowering your blood sugar and reducing insulin in your body. When you eat carbohydrates they are broken down to sugar or glucose. Glucose enters your bloodstream, and insulin is produced by your pancreas in response. Insulin helps cells use glucose for energy, removes extra glucose from your blood, and helps glucose be stored as fat if the cells don’t need it for energy. The lower your blood sugar, the less insulin gets secreted and the less fat is stored. The key to losing weight and fat is keeping your blood sugar stable. Carbohydrates spike blood sugar, especially when eaten alone without protein or fat. When you limit high-carbohydrate (high-sugar) foods, you lose weight.
What results can you expect from a low-carb diet?
Weight loss, increased energy, less bloat, more muscle tone, and lowered blood sugar, to name just a few! Initially, during the first two weeks on the diet you’ll lose some water weight. When your insulin is running crazy from carb overloading, you’ll typically retain water. During the first couple of weeks on the diet your insulin will stabilize and cause you to lose some of the water you’d been holding on to.
Also, because you’ll be eating more protein, you’ll fuel your muscle growth more and tone up some of the trouble spots that have been bothering you for years! Additionally, people with more muscle have a high resting metabolic rate. This means that you burn more calories while doing nothing. Muscle requires more energy to “live” than fat, and you need to feed muscle more to keep it. The more muscle you have, the more you can eat, while enjoying being thinner.
Finally, your blood sugar will stabilize, and you’ll experience fewer highs and lows in energy and spirit. When you eat a lot of carbs, your blood sugar rises quickly then falls just as fast. This yo-yoing in your blood sugar not only sucks you of energy but also can leave you cranky and craving more carbs. With stabilization in blood sugar comes less overeating and less hunger. Not wanting to practically chew their sweater off in a fit of hunger is the most popular part of this diet and why people love being on it!

Categories
Sweat

Avoid The Breakout Blues Before, During, And After The Gym

The benefits of exercising are too numerous to mention. Improved mood, metabolism, and energy level are just a few. The pros far outweigh the cons, but there are still some lurking cons that may keep you from working out as frequently as you’d like. 

Breakouts. Acne. Blemishes. They’re one in the same. Women are often prone to these dreaded bumps that can spatter across faces, necks, chests, and even backs. Typically when I go on one of my workout binges I have to suck it up and accept that the resulting pimples will inevitably occur. I just hold my breath and cross my fingers that it won’t be quite as bad as the last time. But the absurdity of leaving the health of my skin to chance finally took its toll on me.  

Makeup Mayhem

Whether you’re working out during your lunch break, after your 9-5 job, or on the weekend, chances are you have some type of makeup on. Even if it’s just a dab of blush or light foundation, all of these chemicals can clog your pores. Even the mildest of facial lotions can contribute to the overwhelming number of blemishes that can pop up. Best advice? Wash your face before your workout. This may seem silly, but it’ll considerably reduce your chances of breaking out. Whether you wash your face with soap and water or use something a little more cutting edge like makeup-removing towelettes, you’ll notice a change instantly. Not only will you feel refreshed before your workout, but your face won’t have that sticky feeling. Also, you won’t have to worry about that running concealer either! 

Hair Scare

Luscious locks are coveted by nearly all women. Avoiding the damaging effects of heating tools is a daily challenge. Unfortunately, those hydration masks and leave-in conditioners could actually be playing a part in your breakout blues. Sweat isn’t just localized to your face or chest, it actually starts from the scalp. So as your pores open and sweat is exuded, all of those moisturizing hair care products are slowly dripping down your forehead. A lot of times you may notice an outbreak of pimples along your hairline or closer to the center of your forehead; this is due to all of those moisture-rich products. 

You shouldn’t have to sacrifice hair hydration just because you have an active lifestyle. That’s where the age-old salon rule comes into play: Place conditioner from your ear down. The ends of the hair are what typically become dried out, as natural oils have farther to travel the longer the hair strand. So next time you work out and your scalp begins to sweat it’ll just be natural sweat as opposed to sweat mixed with hair products. 

Sunscreen Shade

Sunscreen is a health product from the gods. “When in doubt, just add sunscreen” is something we’ve all heard from dermatologists. Just because sunscreen may be wildly beneficial doesn’t mean it’s actually healthy for your skin, however. Some sunscreens are oily, while others have a matte finish. When choosing a sunscreen be sure to find one that’s oil free and dermatologist approved. This will be light on your face, moisturizing, and chemical free, so if you go for a beach run you’ll be protected from sun rays and those dreaded blackheads. 

Cool Down

If you’re a gym-goer you know that it’s proper etiquette to wipe machines down after use. However, not all of us are quite so diligent. I’ve been guilty many a time of not wiping down the bike or dumbbells. It’s actually quite disgusting when you stop to think about it. How many times do you touch your face while working out, whether to wipe sweat from your brow or scratch an itch? Now just imagine everyone else doing that while they work out. No wonder our faces feel so gross after a gym session. A way to prevent this inevitable cycle of shared sweat is to not only wipe down your equipment after a workout but before too. That way you are ensuring clear skin safety for yourself. 

Another helpful practice is bringing a fresh sweat towel. I typically wipe my face with the bottom of my shirt, but it’s usually drenched in sweat by that point, creating a cyclical problem of sweat and dirt. Toting around a small towel is a great way to keep your skin fresh. But make sure it’s a clean towel. It may be tempting to use the same one several days in a row, but that would defeat the purpose of using a clean towel. 

Shower Power

Showering is the ultimate bacteria and dirt remover. The quicker you can hop in the shower and soap down the better off your skin will be. Also, the steam from the shower keeps your pores open, so the soap will be able to effectively flush out the areas that typically become clogged. 

Sometimes jumping in the shower immediately after a workout isn’t an option, though. What better way to get fresh than turning to cleansing wipes again? Wiping down your face and other acne-prone areas with baby wipes or another cleanser is a good substitute. It’s not as beneficial as the real deal, but it still makes a huge difference. 

Whether you decide to implement one or all of these tips you can rest assured that you’re doing the best you can for your skin. Personally, I’d rather have a few blemishes and a toned body than smooth skin with no definition.

Comment below with your skin-saving tips for before, during, and after your workout. 

Categories
Nosh

5 Crazy Things That Happen When You Eliminate Bread From Your Diet

The low-carb craze has been around in some form for a long time. Dr. Robert Atkins popularized the concept way back in the 1970s, and there have been variations on his diet ever since. These days, between the rise of the gluten-free diet and continuing popularity of low-carb diets, you may be tempted to eliminate bread altogether. Before you get rid of bread and bread products completely, be prepared for changes in your body and your mind.

1. Cravings will be fierce.

If you are a true carb lover like I am, getting rid of bread can bring on some intense cravings.
I mean–really intense cravings. Cravings that make you feel as though you are going to explode or eat every donut in sight. In fact, you will likely think that everyone in the world eats bread except you. And you will probably feel annoyed when trying to order food at restaurants or making a meal plan that avoids bread.
The cravings for bread are related to your body desiring the sugar high from the simple carbohydrates found in most bread products. The cravings will subside over time but it usually takes a few weeks. Stay strong in your commitment to avoid bread and you will conquer the cravings completely.

2. You may feel sluggish for a time.

When you eat refined bread products, you get a short burst of energy and the level of serotonin (also known as the “happy hormone”) increases temporarily. You probably know exactly what I’m talking about if you have ever felt energetic immediately after eating a piece of white bread, a donut, or a croissant.
Not eating bread can make you feel tired and sluggish at first. The good news is that the feeling is temporary and your body quickly adjusts to your new way of eating. Remember that eliminating the refined carbohydrates found in processed breads is good for your health, and the short-term sluggish feeling will soon go away.

3. Your digestion feels off.

Refined bread has some nutrients that help with digestion. When you get rid of bread, you may find yourself feeling constipated. If this is the case, the easy and healthy fix is to add more fruits and vegetables to your diet.
And another big plus is that because they are so much lower in calories than bread, fruits and vegetables can help you lose weight.

4. Creativity kicks in.

I have always said that I am not a very creative person but eliminating certain foods from my diet brought some major creativity to my skillset.
I suspect the same will happen with you. When you get rid of bread, you have to replace it with something else. Hence the rise of cauliflower pizza crust recipes, pizza omelets, breads made with eggs and cottage cheese, and low-carb muffins made with flax seeds. Let your creative juices flow: Try new side dishes, experiment with other grains, and be open to trying completely new foods.

5. The scale moves down.

You have probably read stories about people who dropped tons of weight by eliminating bread from their diet. It is true that the scale will often move down when you eliminate bread. The simple carbohydrates in bread tend to make you hold water weight. Much of the initial weight loss you will see comes from a loss in water weight.
If you continue avoiding bread, but do not make other changes in your diet, your weight will likely stabilize. To keep seeing the scale move down, you must not only control your bread intake but also keep your calories at a weight loss level.

Categories
Health x Body Wellbeing

Diet To Lose The Weight And Keep It Off

It seems like every day there is another fad diet: paleo, gluten-free, vegan, keto, high carb-low fat, high protein, high fat-low carb, Atkins, South Beach, and many more.
They all claim to help you lose weight, and many do; but once you return to your normal eating habits you tend to gain the weight back. So which diet will help you lose weight and keep it off for the long haul?

Types Of Diets

Paleo (Paleolithic) Diet The paleo diet centers around the idea of eating like a caveman (hunter-gather). Foods consumed in the paleo diet include fresh meats, fresh seafood, fresh fruits, nuts, and fresh vegetables. It encourages grass-fed livestock and organic foods because those foods weren’t treated with pesticides, hormones, or antibiotics back then. It cuts out all processed foods, dairy, and legumes (e.g., beans, peanuts, and lentils).
Gluten-Free A gluten-free diet is used primarily by people who have celiac disease and those with an allergy or sensitivity to the gluten protein. Foods that need to be avoided are those that contain wheat, barley, and rye.
Vegan Diet A vegan diet avoids all meat and animal products (e.g., honey, eggs, and milk).
Ketogenic Diet A ketogenic (or keto) diet is an approach to eating that forces the body to use ketones as a main source of fuel instead of glucose. This diet is very high in fat (~70-75 percent), very low in carbohydrates (~5-10 percent), and moderate in protein (~15-20 percent). The minimal carbohydrate intake causes the body to make ketones from fat. This diet needs to stay moderate in protein intake so that the body does not make glucose from the excess protein intake.
High Carb-Low Fat Diet A high carbohydrate-low fat (HCLF) diet is often followed by vegans or vegetarians. It promotes eating mostly carbohydrates (primarily fruits and vegetables) with minimal fat intake.
High Protein Diet There are no exact guidelines for a high protein diet. What one person considers to be a high protein diet, another may view as a low protein diet, depending on height and weight. These diets are found predominantly among people who are into bodybuilding and other high-intensity sports.
Atkins Diet Dr. Robert Atkins created this diet, which is very much like the ketogenic diet, but with different phases. It starts off at a very low net carbohydrate count (total carbohydrates minus carbohydrates from fiber and sugar alcohols) and gradually increases the amount of net carbohydrates you can consume while you make your way through the phases. One of the goals of the Atkins diet is to increase the amount of net carbs the person can consume while still losing weight. It emphasizes using fat as a source of fuel instead of carbs in the same way that the ketogenic diet does.
South Beach Diet The South Beach diet is also broken down into phases. Phase 1, which lasts for 14 days, centers on stabilizing blood sugar and reducing food cravings. It restricts certain foods and focuses on nutrient-dense foods. In phase 2 you will start to re-introduce foods. This phase still results in weight loss, but more gradual than in phase 1. Phase 3 is the maintenance phase, in which individuals return to eating all foods–but in moderation, with an aim of keeping the weight off for good.
All of the above-mentioned diets can result in long-lasting weight loss. One of the main things to keep in mind is eating at a calorie deficit, that is, taking in fewer calories than your body needs to maintain its current weight.
If you follow any of the above diets at a calorie deficit you will more than likely experience weight loss. Sustained weight loss probably will not occur if you only follow one of these diets part of the time.
This is what happens with yo-yo dieters. They see a rapid weight loss while on a diet and then gain the weight back–and sometimes more–when they fall off the diet. Finding a diet that fits your lifestyle is the key to long-lasting weight loss.
References: Atkins.com; Southbeachdiet.com

Categories
Sweat

Your Heart Will Go On: What Frequent Flyers Should Do To Protect Health

The plane was hot. Finally, after more than an hour waiting on the tarmac, the plane began to taxi toward the runway. Suddenly, an attendant light dinged and quickly thereafter the plane turned back to the airport. As frequent flier Mellanie True Hills suspected, someone in the back of the plane was experiencing heart issues, a situation becoming more and more common on flights.
Frequent fliers often struggle with jet lag, and staying healthy on the road. Did you know air travel can trigger a heart related emergency? It’s true, but it can be simple to prevent, or at least significantly limit the risks.
Road warrior and heart arrhythmia expert Mellanie travels the world racking up as many as 60,000 miles in 60 days isn’t surprised heart rhythms issues and even heart attacks on flights are increasing.
“Tightly packed passengers are less likely to want to inconvenience fellow travelers, so many choose not to drink anything during flights to avoid having to get up to visit the restroom. Dehydration and being sedentary both can trigger heart problems.”
Mellanie’s concerns about air travel are both personal and professional. Diagnosed with atrial fibrillation, the most common abnormal heart rhythm, she is vigilant about staying hydrated and active on flights to protect her heart. Professionally, she is the CEO of StopAfib.org, patient advocacy organization that hosts the number one arrhythmia site and one of the top five heart disease sites worldwide. Mellanie points to three areas of concern for frequent fliers:

  • Dehydration during flight can trigger abnormal heart rhythms and Holiday Heart Syndrome
  • Long periods sitting can cause deep vein thrombosis (DVT)
  • Changing air pressure can trigger heart attack

Dehydration and Your Heart

The significantly dry air on a plane wicks moisture out of the body, causing dehydration quickly. Dehydration thickens the blood and depletes the body of essential minerals such as potassium and magnesium. Both of those minerals regulate heart rhythm. Inadequate levels of potassium or magnesiums can trigger abnormal heart rhythms, including atrial fibrillation (Afib).
“If your heart has ever felt like a flopping fish, a bag of wiggly worms, or fluttering butterflies, you may have atrial fibrillation [aka Afib], the most common irregular heartbeat. You can find out more about how to tell at StopAfib.org,” says Mellanie.
For some people, Afib symptoms are fleeting and disappear on their own. However the abnormal rhythm can cause blood to pool in the heart and form a clot. Already thickened blood from dehydration makes this more likely. That clot could then travel to the brain and cause a stroke. Afib is just one of many types of abnormal heart rhythms, including holiday heart syndrome. Named because emergency rooms see an increase of people with heart trouble during holidays such Christmas, New Year’s day, spring break, and Super Bowl Sunday. Overindulgence in food and alcohol causes an abnormal rhythm and chest pain. Business travelers, especially those traveling to conferences, often have the same overindulgence issues. Adding dehydration to the mix can trigger chest pain, which should not be ignored.

What should travelers do?

“Drinking mineral water, or even club soda, not only keeps you hydrated, but also replaces the minerals you are losing. I think jet lag is mostly caused by dehydration, and by drinking mineral water both during the trip and when I arrive, I rarely suffer from it even when traveling internationally.”
Mellanie suggests drinking at least six to twelve ounces per hour of on the plane. Yes, this means you will have to get up and use the restroom. Which in itself is a good way to avoid DVT.

The Risks of Sitting

Sitting in one position puts travelers at risk of DVT, a condition during which blood clots form and block the flow of blood. Coupled with thickened blood due to dehydration, sitting for long periods sets travelers for DVT in the legs. DVT however can form anywhere in the body and are particularly dangerous when formed in the lungs or travel to the brain causing a stroke.

What should travelers do?

In addition to staying hydrated, stand and move around the plane at least once per hour.

Air Pressure and Your Heart

Oxford University studied the affect of lower air pressure when flying on blood pressure. The study found an increase in blood pressure in the lungs, which is concerning. This increase in blood pressure, combined with dehydration and sitting could spell disaster for someone with already elevated risk factors such as high blood pressure. In a study published in the American Journal of Cardiology Dr. Philip Houck, co-chairman of the cardiology division at Scott and White Hospital and the Texas A&M College of Medicine and his team of emergency room doctors noted they saw more patients with heart attacks when thunderstorms caused the air pressure to drop significantly. Commenting on the study, Dr. Houck explained, “My experience taking care of patients over the years told me that the day after a major weather event, like a thunderstorm, we would see a cluster of heart attacks. Our study now shows that a relationship does exist
“The more the pressure falls, the greater the chance someone has of having a heart attack the next day,” The study also indicates the rapid drop in air pressure in an airplane could have the same results.

What should travelers do?

First, understand your personal risk of heart attack and heart disease. If you are on medication for high blood pressure, or any other heart disease risk factor, take it consistently while traveling. If you have symptoms during travel, get help. Never ignore chest pain, shortness of breath, dizziness, or a sudden, intense, or unusual pain anywhere in the head, neck, back, shoulders or torso.

That all sounds scary. Is air travel too risky?

As a frequent flier, Mellanie certainly isn’t too scared to fly, but she also doesn’t take the risks lightly either. “The trick is to stay on top of dehydration. Frequent fliers, do yourself a favor. Pick up a big bottle of mineral water in the gift shop!” Sipping as you travel will protect your heart, and may even ward off jet lag too.

Categories
Sweat

Am I Ready To Run Farther?

The list of problems that plague runners is long and somewhat trivial. Up there among blisters, an uncharged GPS battery, and thighs chafing, is the very real condition of “FOMO,” or fear of missing out.

It goes a little something like this:

You just started running this past year. You trained hard for your first 5k, and you were so proud of yourself when you finally crossed the finish line (as you should be!) Soon thereafter, you began eyeballing your first 10k, because suddenly a 5k didn’t seem far enough.

But then you see your friend, who started running around the same time you did, has signed up for her first half marathon. You think you should skip the 10k and do the same, because if she can do it, you can do it. The next thing you know you are considering marathons, or even ultra marathons, simply because everyone else is doing it. You are suffering from the fear of missing out.

It’s okay, I’ve fallen prey to the FOMO myself more than once.

But the truth is, jumping from couch-to-ultra marathon is simply a bad idea for most of us, and may result in injuries that will cut your running career short. Gradually progressing from beginner to more experienced running distances takes time, multiple years even, as your body adjusts to the rigors of the increase in training.

Now, I’m sure you are wondering, “well, how DO I know when I’m ready to move on to the next distance?” and the truth is, there is no cut and dry answer. Each person adapts to the increase in distance differently, based on a number of factors, such as fitness levels and recovery times.

But that said, there ARE a few questions you can ask yourself to see if you are truly ready to move on to the next race distance, and aren’t simply suffering from the effects of FOMO.

1) How are you handling your current training schedule?

Are you consistent with your training? Is your body recovering well? Are you struggling to meet your specified distances, or have the workouts been a breeze? Keep in mind that stepping up to the next racing distance is going to only increase the demands of training. Don’t rush to jump ahead if you still aren’t comfortable with your current regimen.

2) Do you have the time?

Because the longer the distance race you are training for, the more time you are going to have to spend training. Half and full marathon training plans will have you running weekly long runs, some (or most, for a marathon) will be upwards of double digit mileage. Toward the end, you will feel like you spend all of your free time running. Are you ready to make that sacrifice?

Which brings me to a sub topic: make sure you have the support of your loved ones. Sure, you can certainly train for longer races with zero support, but trust me when I tell you it’s not easy. If training starts negatively impacting your family life or the lives of loved ones, your training and personal life may go downhill, fast.

3) Are you SURE you want do it?

And you aren’t just saying you want to train for a marathon because all of your friends are? Or because you feel like you should do it? Is the FOMO driving you, or do you truly feel the desire to move onto the next distance race?

I will be the first to admit, sometimes it’s really hard to make that distinction. But training and racing for YOU—and not simply because you think you should—will make all of the difference in the world when it comes to your running experience.

One of the greatest pieces of racing advice I’ve ever received was when someone close to me told me to not stress about jumping up to the next distance race, because that distance race is not going anywhere. Those races will be there when I’m ready to run them, and I will enjoy the race that much more when I am properly physically and mentally prepared to tackle it.

And the same goes for you.

Take your time, enjoy the process as you grow into a stronger runner, and most of all…fight the FOMO!