Category: Sweat

Categories
Fitness Advice x Motivation Sweat

Why Sore Muscles Aren’t Always A Reason To Skip The Workout

Some of us endure more aches and pains than others, but muscle soreness is a fairly universal experience. Since muscle tissue covers the entire body, muscle soreness can be felt almost anywhere. From stiff shoulders to nagging IT bands, your soreness can paint a picture of what’s happening beneath the surface.
Whether we’re setting a personal best at the squat rack or busting out a 60-hour work week, we can feel the somatic manifestations that indicate the residual impact of our efforts and lifestyles, and in many cases that means muscle soreness. The question then becomes, “What does this soreness mean for me, my body, and my routine?”

Understanding the Pain

Suffice it to say, muscle pain can be the result of a variety of causes including but not limited to tension carried in one area of the body, stress-related exacerbation, overuse during exercise, or even injury. Understanding why you’re feeling post-workout muscle soreness and how to approach it can be confusing, but we’re here to help!
As irritating as it may be, soreness after an intense workout is completely natural. It’s a sign that your muscles are benefiting from the applause-worthy effort you’re allocating to your training. Most active individuals have experienced a broad spectrum of muscle soreness throughout their journey, ranging from intra-workout exhaustion to struggling to climb the stairs the next day. The latter can often be the most severe form of muscle soreness, plaguing individuals with swelling, muscle aches, stiff joints, and even weakness in the hours following the sweat sesh.
If you’re keen on understanding these processes on a scientific level, here’s a crash course: The brief burning associated with effortful training and longer-lasting pain are both influenced by the same molecules in the body. The pain receptors associated with muscle soreness only respond with feelings of fatigue and pain when the specific molecules are present and grouping with one another. What often contributes to the transition from short-term burning to true delayed onset muscle soreness, or DOMS, may be a markedly stronger concentration of these molecules in the muscle and surrounding connective tissues.
Combining this biochemical reality with exercises that increase the likelihood of tears is one sure-fire way to wake up feeling nasty.

The Dreaded Delay

Delayed onset muscle soreness, aka DOMS, varies from the typical muscle soreness that develops during exercise. Instead, DOMS emerges “12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours” afterward according to the American College of Sports Medicine (ACSM). Whether someone notices their pain peaking on, say, the second or third day after an intense workout is highly variable. This is essentially due to the nature of human beings as bio-individuals. Also noteworthy?  Preexisting inflammation, accumulating stress, and even dehydration can also influence how muscle aches manifest, potentially accelerating or complicating the process of post-workout soreness.
There are a wide range of activities that have the potential to cause DOMS due to the biomechanical processes involved. During heavy training, microscopic tears are made in the tissues and fibers of the muscles actively being used. Individuals are most likely to experience this and the resultant muscle soreness when they’re introducing new training stimuli. This can include trying out a new mode of exercise, increasing weight in the gym, or amplifying the volume of the training load.
According to the ACSM, individuals who routinely take part in strength training (i.e. bodybuilding and weightlifting), decline walking, jogging, step aerobics, and jumping are especially prone to experiencing DOMS. These activities are commonly associated with microtears in the muscle due to the dynamic eccentric motions they involve. During an eccentric exercise, the muscle is lengthened. Conversely, a concentric exercise involves a shortened muscle. For example, you perform a concentric movement as you curl a dumbbell, contracting and shortening the bicep. You perform the eccentric portion of the movement as you lower the dumbbell back to the starting position, with the bicep fully stretched and elongated.
With that said, if you see that your personal trainer is planning out a gnarly day of “negatives,” get ready for some pain. This type of workout has the athlete focusing on eccentric movements more than usual, with greater tension and time spent in the elongated portion of each lift. The same goes for the runners who opt for sprinting down the hills of their weekly courses as opposed to taking a more graceful (and less high-impact) walk. That quick escalation in force is sure to cause a reaction, and—depending on a person’s fitness level—some muscle soreness during and potentially after the activity.

Busting the Muscle Soreness Myths

Muscle soreness is just lactic acid buildup, right?

Wrong. This is one of the most common myths floating around conversations on post-workout pains. In fact, lactic acid is not a component of DOMS at all. During exercise, our bodies break down molecules for energy. During this process, it’s normal for cells to become more acidic, which is typically at the root of the muscle-burning sensation you feel toward the end of your WOD. Lactate is one of the byproducts of this process, but what many people don’t realize is that lactate is actually cleared from the body within 30 to 60 minutes of finishing a workout, which means it isn’t causing the soreness you’re experiencing hours or days after your sweat sesh.

No pain, no gain!

Truth be told, soreness alone is a poor indicator of training intensity or future muscle growth. While you should feel a bit of soreness following a workout, no one should be avoiding squatting down to the toilet the next day. Given the long list of confounding variables associated with the presentation of DOMS, it’s impossible to use its symptoms as a one-stop shop for determining who’s a better athlete. Mild discomfort may be healthy, but severe pain is in no way desirable. Pushing yourself beyond the onset of sharp pain in hopes of achieving your daily goal only increases the likelihood of injury.

Should you push through the pain?

From professional athletes to everyday asphalt kickers, everyone is susceptible to the discomfort of delayed onset muscle soreness. In fact, it’s inevitable. That being said, the severity of the pain tends to decrease as individuals increase the consistency of their training. This means that you’re likely to feel less sore when your workouts become a daily habit.
Because new stressors are one of the predominant causes of DOMS, it’s normal for an individual to feel less soreness during their third or fourth week of exercise than they were during week one. With time, your body learns to adapt to your high demands. Remember, a little pain is a sign that your muscles are recovering and rebuilding. In fact, the ACSM explains that “just one bout of soreness-producing exercise actually develops a partial protective effect that reduces the chance of developing soreness in that same activity for weeks or months into the future.”
Our bodies eventually learn to distribute the workload evenly, which thwarts microscopic damage in the muscle tissue, presenting both a blessing and a curse. This is the same reason it’s so important to frequently introduce novel stressors into your training regimen. As annoying as DOMS may be, those microtears and subsequent rebuilding are crucial for growth. Without new stimuli, the body’s natural modifications toward greater efficiency can impede long-term goals. If you’ve ever experienced a plateau in your journey, this may be the underlying cause.
If you can push through the grueling muscle soreness and continue to shock your muscles during your training, they’ll develop into larger and stronger tissues. According to Monica Vazquez, a NASM-certified personal trainer, a fair amount of trauma in the form of microtears (nothing bigger, friends) is an essential step in stimulating the protein production that contributes to growth. Whether you’re heading to the gym to tighten up your tummy or feather your quads, don’t shy away from a few DOM-induced twinges.
If the pain is a bit too much to push through, simply take a step back from your original plan and opt for a less-demanding load. This can range from dropping your deadlifts to a slightly lighter weight to skipping the gym altogether and jumping into a cycling class to get your blood flowing rather than spending the day on the couch! Still too much? Head into your local yoga studio for a vinyasa flow and a few blissful moments in savasana. The bottom line is there’s no reason to stop exercising altogether.

How can you relieve the ache?

First things first, let’s discuss preventative methods. While there are indeed a few tricks to help with easing the symptoms, averting the onset of DOMS altogether is—of course—the ideal. The ACSM explains that one of the best ways to prevent muscle soreness is by gradually progressing through a new program. This gives the muscle tissue sufficient time to acclimate to the new stress while still ensuring a decent workload for muscle development. While there can still be a novel stimulus, the body will be capable of adjusting in a way that minimizes the severity of symptoms. This won’t sidestep all soreness, but will certainly ease things up enough for you to walk without a limp.
Between sessions of exercise, give your body appropriate time to recover. It’s important to understand that this can be done without taking rest days. Instead, try to engage different muscle groups by alternating types of exercise. If you went on a 5k trail run on Monday, perhaps your Tuesday workout will involve a swimming cap and pair of goggles. If you’ve just trained legs, wait two to three days before returning to the gym for another taxing leg workout. Instead, think about incorporating a few upper body splits within that time frame.
Unfortunately, there is very little evidence that treatment strategies significantly decrease the recovery time associated with DOMS. That said, there are a variety of anecdotal recommendations for easing the symptoms of muscle soreness. Keep in mind that the reduction of pain does not necessarily represent recovery. Sometimes it’s just a Band-Aid effect, but that doesn’t mean there’s anything wrong with seeking relief from DOMS. Just keep in mind that these strategies may help diminish the pain, but the underlying muscle damage is still present.

Take a dip (or turn to the freezer).

The ACSM notes that ice pack application may be helpful, and this is backed by a study on cold water immersion (CWI) for athletes. One key finding in this randomized control trial was the impact of being immersed in 6° C water for 10 minutes. This was the most successful treatment for reducing muscle soreness and painful stretching. For ladies at home, this would be the equivalent of an ice bath. While beneficial and applicable for athletes, a frozen ice pack will have similar, spot-treatment effects for those who prefer a less extreme method.

Reach for a latte.

A turmeric latte, that is. Loading up on turmeric—or more specifically, curcumin—can help you address your muscle soreness. It’s one of the most potent compounds in turmeric and what gives the spice its natural orange–yellow tint. This small molecule “exerts potent anti-inflammatory effects.” Curcumin has also been shown to significantly reduce pain and may even help with strength loss. However, it has poor oral bioavailability, meaning that our bodies are incapable of absorbing the amount it would take for us to experience its maximum benefits. This issue can be resolved and the effects enhanced by pairing turmeric with black pepper.
If you’ve been waiting to try a few homemade curry recipes, now is the perfect time! Another option is the increasingly popular golden milk latte. Whether you elect to pick up a mix from the local grocer or blend your own, pairing it with a steaming a cup of almond milk may hit the spot. For maximum benefit, you can dose up to 8g of curcumin or turmeric, which is the equivalent of about two teaspoons.

Stretch and release.

In addition to applying ice packs and ingesting a decent dose of turmeric, you can also gently stretch your sore muscles and take part in stress-relieving activities. Stretching—whether this is done with a yoga flow, a foam roller, or an easy cycling session—can target the affected muscle tissue and ease out the tightness associated with sore muscles. To build on this relief, meditation can have a more extensive reach and help with reducing tension throughout your entire body.

Should you see a doctor?

While muscle soreness is often benign, this isn’t always the case. In some cases, the aches and pains could be symptoms of a more serious health concern—especially when the pain is consistent and you are without relief. If you feel any of the following possibilities may apply to you, you should schedule an appointment with a doctor:

  • Significant pain that arises without a distinct cause
  • Pain that occurs with a rash
  • Pain that begins after a tick bite
  • Pain accompanied by redness or swelling of the limbs
  • Pain that develops after a change in medication
  • Pain that occurs with a fever

If your muscle pain is accompanied by any of the following symptoms, you could be experiencing a medical emergency. In these cases, secure a ride to your local hospital or walk-in clinic as soon as possible:

  • Sudden water retention
  • Reduction in urine output
  • Darkened urine
  • Difficulty swallowing
  • Vomiting
  • Difficulty catching your breath
  • Stiffness in your neck
  • Inability to move the affected area of your body
Categories
No Gym Required Sweat

Get Lost (And Find Yourself) On America’s 6 Best Hikes

The rigor of a hike rewards us with fresh air, breathtaking views, and a reconnection with nature. But getting to know ourselves a little better might be the biggest payoff of all. As famed mountaineer Sir Edmund Hillary once said, “It’s not the mountain we conquer, but ourselves.” There’s something moving about strapping on your hiking shoes and hitting the trails.
But the benefits of being out in nature don’t stop at a spiritual uplift. One study found that spending time in the forest could help lower blood pressure and cortisol levels. Other research shows that walking for 90 minutes in nature leads to lower activity in the part of the brain associated with depression. Clearly, a prescription for ecotherapy might be just what we need to improve our health and wellness.
Feeling inspired? You could strap on your hiking shoes and head to your nearest trail today. But the U.S. is filled with amazing hikes worth a bit of travel time. Here are a few of the country’s best hikes that we know you’ll love.
[sol title=”Dragon’s Tooth Trail” subheader=”Virginia’s Blue Ridge Mountains”]
Considered an integral portion of the Appalachian Trail, the Blue Ridge Mountains are equal parts challenging, breathtaking, and approachable. And with Amtrak’s recently restored passenger train service to Roanoke, Virginia, hikers can easily reach the area.

A post shared by RunVaBlueRidge (@seandonachy) on


The Blue Ridge Mountains offer a variety of scenic trails. Try Dragon’s Tooth Trail: a rugged 4-mile hike that features interesting rock formations, including the namesake 35-foot spire jutting from the ground. It looks like something straight out of Game of Thrones.
[sol title=”Hanakapiai Trail” subheader=”Kauai, Hawaii”]
Hike an ancient valley to see a river, beach, and waterfall, all within a few hours, on the North Shore of Hawaii’s oldest island, Kauai.

A post shared by kim sarno (@conduit80) on


The moderate Hanakapiai Trail bursts with ecological diversity—look out for wild ginger, guava and banana trees, and lush tropical plants. You’ll also catch a picture-perfect view of the protective lagoon at Ke’e Beach, a top-notch snorkeling destination.
[sol title=”Blue Basin Overlook” subheader=”Oregon”]
The hills in central Oregon aren’t just appealing for their vibrant blue-green layers of stone, formed by volcanic ash, they’re also filled with fossils.

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The moderate 3.5-mile loop trail will give you incredible views of the colorful hills, along with an overlook of the entire John Day River Valley.
[sol title=”Coyote Gulch” subheader=”Utah”]
Hikers are spoiled when it comes to trails in southern Utah. But Coyote Gulch in the Grand Staircase-Escalante National Monument looks like something straight out of an oil painting. The remote trails in this area can be long and challenging, so many hikers opt to camp overnight.


That said, travel blogger Kristin Addis has written a handy guide on how to hike Coyote Gulch in just a day. “It’s an outdoor enthusiast’s dream,” she writes. You’ll hike under beautiful, swirling arches of smooth rock in the most striking shades of orange, see hardy wetlands, and test your balance on rock scrambles.
[sol title=”Point Reyes National Seashore” subheader=”California”]
With more than 1,500 species of plants and animals, views of the crashing Pacific ocean, and expansive grasslands, Point Reyes National Seashore is a marvelous place to experience the wild beauty of the West Coast. Trails here range from one to six hours.


Kick off your day at the Tomales Point Trail to Windy Gap, an easy 2-mile walk through one of Point Reyes’ best wildlife viewing areas (expect to see elk, rabbits, birds, and maybe even a bobcat!). You’ll also be treated to some spectacular ocean views. Up for more? You can continue on the trail for another couple of miles, watching it get less and less tame as you approach the point.
[sol title=”Acadia National Park” subheader=”Maine”]
Love great views? The Beehive Trail in Acadia National Park for you—as long as you’re not afraid of heights. It’s a short but strenuous uphill climb with iron rungs to help you ascend.

A post shared by Brittany Nye (@brittnye207) on


Along the two-to-four-hour hike, you’ll get bird’s-eye views of Maine. In fact, some visitors to the park report that Beehive Trail offers the best photo opportunities in all of Acadia National Park.
[related article_ids=21691]

Categories
Gym x Studio Sweat

Fitness Influencer Nadia Murdock Talks Benefits Of Barre And Shares Her Go-To Moves

Barre changed my life. Literally changed my life! When I decided to get certified in barre I had no idea what life had in store for me. I had already fallen in love with barre as a student and was looking to broaden my expertise as a fitness instructor. Upon completing my certification I learned that I was expecting and I couldn’t have been happier.
It’s funny how things work out: I wound up teaching through my entire pregnancy (up until a week before delivering!) and the experience really helped me to have a greater appreciation for movement and my changing body both pre- and post-pregnancy.

What is barre?

Many people who have taken my class assume walking into the studio that barre will be an easy workout. Before we begin, some even consider it their light day for working out. The response I have gotten post workout, however, is actually the exact opposite. Barre is a challenge and definitely transforms the body! Mores specifically, the textbook definition of barre is “ballet-inspired workouts that utilize a ballet barre.”
Now what is barre to me? I consider it a dynamic and challenging way to engage the entire body not just physically, but mentally too. The most amazing thing about this style of fitness is that it can be taught in so many different ways. I like to teach my classes with a bit of a challenge and intensity. Women (and men) who may not have considered utilizing unique fitness tools like the gliders and resistance bands I introduce in my classes to shake things up become hooked!
Barre challenges the body in a unique way, zeroing in on those smaller muscle groups.
The majority of classes mix elements of pilates, dance, yoga, and functional training, all with motivating music. It also offers a sense of community and built-in accountability partners. I have even found students bonding with one another as they count through the reps with me. Friends are made before my eyes. It’s actually a beautiful thing to see.

Mind and Body Benefits

Body Confidence

The amount of confidence that I have seen shine through some of my students is incredible! I often hear things like:

  • I work out all the time and I don’t see a difference, but barre is my game changer.
  • Barre has helped me set personal goals like wearing a sexy dress to my next high school reunion.
  • I couldn’t fit into this dress before but your barre classes helped me! Look!

No matter what the goal, big or small, many of my students are on their way to achieving what they have set in mind and are feeling good about themselves while doing it!

Functional Fitness

As we age, we overlook the simple daily tasks that can potentially become difficult without proper exercise and nutrition. I have a 50 plus grandmother who takes my classes religiously. She couldn’t do a sit up or hold a plank before taking barre as she suffers from back pain and vertigo. Now she is one of the strongest individuals in my class. She is proof that through consistency and truly pushing yourself each session you will see your strength change.

Active Mom

Personally speaking, I was blessed to be able to teach barre my entire pregnancy and because of that I have been an active mom since day one. It was important to me to be able to be out and about with my son, showing him the importance of being physically active and enjoying fresh air regularly. Barre allowed me to transition back to a regular fitness routine effortlessly and increased my postpartum strength immediately. I even do resistance band workouts at home and find my son looking with amazement and curiosity, which motivates me daily. I always want to set a good example of maintaining a healthy lifestyle for my son and his future, and my involvement with barre is helping me do that.

My Top 4 Go-To Barre Moves

1. Relieve Bicep Curls

This traditional move offers so many benefits and can easily be spiced up with relieves! Using two- to three-pound hand weights, the class will perform a series of bicep curls while remaining in relieve (on toe). This takes a lot of concentration and focus, really tapping into the idea of mind over matter. Perform this move for 3 sets of 8 to 12 reps.

2. Planks with Resistance Band Tap Outs

This is one of my favorite moves! During the ab portion of my class I have students perform traditional planks but add a bit of variety by including resistance bands. After holding the plank for a specific duration of time, I have them perform alternating tap outs with resistance bands around their ankles. Planks can be done anytime, anywhere—it’s one of the reasons I love this move so much! Hold the planks for 30 seconds, performing 15 tap outs between each set. Do this for three sets.

3. Ballet Jacks

For cardio bursts, this is my go-to move! Starting in grand plie, the class will jack their feet in and out while keeping their arms straight out to the side at shoulder height. With each jack in, the hands come in to meet the chest. This helps to warm up the body and get an extra burn! Perform 8 to 12 reps for 3 to 5 sets depending on your experience level.

4. Grand Plie with Heel Raises

This is another traditional move that can be done with or without a barre, making it great for at-home workouts! While standing in grand plie (second position) your legs are wide with your knees turned out with a slight bend. I have my students lower the body to the point where they feel the muscles working. Once that is found, they begin to alternate their heels with with raise into relieve. (I even throw in few pulses and bands from time to time!) Execute this move for 8 to 12 reps for 3 sets.

Categories
Fitness Advice x Motivation Sweat

Yes, You Can: Fitness Motivation Tips For Days When You Just Can’t Even

I chase after my kid all day, y’all. I get my professional work done while he’s sleeping.
House and home? Ha!
My chore list just seems to get longer every time I look at it, and yet somehow, I am supposed to also find the time to workout?
Ha. Ha. Ha.
It’s hard to tap that motivational well when all I want to do is eat clearance Valentine’s candy and take a nap, but according to one study, just two weeks of inactivity is enough to reduce muscle mass, slow your metabolism, and increase risk for certain diseases like type 2 diabetes.
Yikes!
Maybe you’re a new mom. Maybe you struggle to get out of bed in the morning. Maybe you have long workdays. Maybe you’re juggling all three scenarios!
If you struggle to find daily fitness motivation because you’ve got a zillion other things going on your life, here are expert tips that’ll encourage, empower, and motivate you to exercise on those days when you just can’t even.

Rise and shine! How to Find Your Morning Fitness Motivation

My cousin gets up at 4:00 every morning and runs five miles before she heads off to her job as pediatric dentist.
I think she’s totally nuts.
Why would you willingly leave your cozy bed to go running at zero dark thirty?
It might not be my cup of tea, but studies have shown that working out in the morning does have its benefits. According to one study by Anne McTiernan at the Fred Hutchinson Cancer Research Center, morning exercise like a brisk walk or light stretching improved overall sleep quality for participants. Those who exercised in the evening, on the other hand, reported no improvement in sleep habits.
Researchers at Northwestern University have also shown people who got most of their vitamin D from early morning sunshine had lower BMIs than those who were exposed to sunlight later in the day. Exposure to early morning sun may help keep your circadian rhythm (your body’s natural clock) on track, helping you boost your metabolism and maintain a healthy weight.
If you’re an early riser who loves to start the day with a quick yoga flow or a half-marathon training session, keep up the good work!
If, like me, you struggle to get up in the morning, Cassy Velez, a NASM Certified Personal Trainer and ACE Certified Group Fitness Instructor, says “I think the most integral thing that someone can do for themselves in order to ensure that they stay motivated over time and reach their goals is to set their goals properly from day one.”  
Instead of focusing on results (like losing 10 pounds), Velez says that setting process-oriented goals can give you sustainable fitness motivation, even if you’d rather sleep in.
Process-oriented goals are more achievable, Velez explains, because “there are so many external factors that we can’t control on the way to achieving a specific goal. … What you can control is the process and the actions you’re going to take. If you focus on the process, you’ll almost always hit the goal anyway because you’re taking the necessary steps to get there.”
Want a good example of a process-oriented goal? How about committing to one fitness class or sweat sesh a week? Fit it into your established schedule and build a routine up around it. If you’re going to a 7 a.m. barre class Mondays before work, make yourself breakfast Sunday night and treat yourself to a coffee on the way into work. Want to swim for 45 minutes every Thursday before picking the kids up from school? Go early enough to blow dry your hair before leaving the gym and get a good spot in the carpool line.
Rather than focusing on your waistline or shedding pounds, stick to your schedule and enjoy the transformations that come from committing to yourself.

One is the Loneliest Number: Where to Find Fitness Motivation When Your Gym Buddy Deserts You

I am not a person who likes to exercise alone. I need a buddy to encourage me and help distract me from the fact that I’m exercising.
So, when I moved away from my BFF and CFM (Chief Fitness Motivator), I struggled to maintain my motivation to exercise.
While I did miss catching up on the latest Bachelor drama with my bestie, what I missed most was the encouraging emotional support she provided during our workouts. I tried motivational workout apps, but it just wasn’t the same.
If you’re struggling to find the inspiration  to workout alone, Janis Isaman, owner of Calgary-based My Body Couture, a private, one-on-one fitness studio, speaker, movement specialist, and nutrition coach, says that signing what’s called a “commitment contract” with yourself can be incredibly helpful.
“One study found that, just like smoking cessation and retirement savings, people respond with action when they sign contractual agreements,” says Isaman. “Not only that, but they can be encouraged to choose longer durations and higher commitment.”
Commitment contracts can help you stick to a plan, especially if you’re struggling to motivate yourself to work out solo, because you’re obligated to complete the terms of the contract.
I tried Isaman’s suggestion, and used this template to create a fitness motivation contract for myself. I printed it out and stuck it on the fridge, and now every time I see it, I’m reminded that I made a promise to myself to work out. So far, I haven’t skipped one solo workout. What’s more, I’m actually starting to enjoy it.
Isaman’s last piece of advice?
“Contracts are a proven way to help meet your goal. Remember that these aren’t New Year’s resolutions, so take your time before you sign one. Learn about your own personal motivations, develop a tracking tool (there are paper and online journals available) and take the time to customize a truly usable and unique document that is as mentally as powerful as a contract you would sign for a living space, relationship, or employment situation!”

Working 9 to 5? Skip happy hour and head to the gym instead.

I know, I know.
If your only free time to exercise is after work, it’s nearly impossible to find the motivation to go to the gym, when all you want to do is snuggle with your pupper, see what Princess Margaret is up to on The Crown, and call it a night.
But research recently published in the Annals of Internal Medicine suggests that sedentary behavior (like sitting at a desk all day for work) can lead to earlier mortality.
I don’t know about you, but I have big plans to spend most of my retirement in one of those luxe cabanas on the water in Tahiti, so after reading this study, I started moving more during the day.
If your eventual retirement isn’t enough of a fitness motivator, banishing negative self-talk may help you drum up the extra willpower  to hit the gym after work.
Alexandra Allred, a member of the first U.S. women’s Olympic bobsled team and an adjunct professor of kinesiology at Navarro College, says that motivating self-talk is key for success not only in the gym, but in your work life as well.
“For years, I have talked to my own everyday fitness class participants about how they talk to themselves,” says Allred.
How often do you find yourself saying things like, “If I weren’t so bad at my job, I wouldn’t have to stay late and skip the gym,” or “If I could just lose twenty pounds, I think everything would be better”?
“Most people view these as the proper motivational self-talk tools to lose weight, join a gym, push harder, et cetera,” says Allred. “In actuality, these are roadblocks. It sounds so basic, but when a person learns to talk to him or herself in more positive tones, there is a noted shift over time. Positive and proactive self-talk doesn’t happen overnight, so neither will the changes. Just as it takes time to properly lose weight, it takes time to learn how to do … what I call P and P self talk.”
Allred recommends replacing your “if” statements with “I will” statements for fitness motivation.
Start your workday by saying, “I will rock this presentation, and I will go to the gym today.” Repeat this statement as often as you need to, especially when you find yourself tempted to skip an after-work sweat session.

Fitness Motivation for When Your Mental Health is Suffering

Sometimes our lack of motivation to work out is rooted in our mental and emotional well-being. It’s no surprise that many people who struggle with  anxiety or depression struggle to prioritize exercise.
While information from the Anxiety and Depression Association of America suggests that regular exercise can help elevate depressed moods and reduce anxiety, fitness motivation is the last thing on your mind when you’d rather get back in bed or feel anxious about (or even petrified of) engaging yourself physically, going outside the house, or putting yourself in social setting you’d rather not face.
Unfortunately, mental health disorders often sneak up on us. Too often, you may not even realize you’re suffering from depression or anxiety, but according to a resource hosted by the Department of Health and Human Services, if you find yourself unable to get out of bed, losing interest in things you used to love, or feeling hopeless on a regular basis, you may be suffering from undiagnosed depression.
First, know that you don’t have to suffer alone. Reach out to a professional, a friend, or a family member who you trust to support you in finding the help you need.
If you’re having suicidal thoughts, stop what you’re doing and text or call the Suicide Prevention Lifeline.
Claudia Luiz, a psychoanalyst and author of the forthcoming textbook, The Making of a Psychoanalyst says, “It takes a lot of courage and experimentation to know what will and won’t work for you, and then you need the self-love to give yourself the gift of beauty and health. Once you do the deeper work on yourself, finding the courage and self-love to come up with a truly and deeply enjoyable program, executing it will not be very far behind.”
Do try to incorporate exercise into your self-care plan—even if it’s really hard at first. Go for a short walk around the block, a swim at the local aquatic center, or a bike ride in the park. If you’d rather not be around others at a gym or community center, try hiking. Stanford researchers found walking in a natural area for 90 minutes “showed decreased activity in a region of the brain associated with a key factor in depression.” Not up for leaving the house? Unfurl your yoga mat and follow along with a yoga flow from the comfort of your living room.

Baby on Board: Postpartum Fitness Motivation

Even though you may desperately want to lose your baby fluff, all you’re really motivated to do is get some much needed  sleep whenever baby will allow it.
But exercising isn’t just good for mom, it’s good for baby too.
“When my son was six weeks old, I was cleared to return to regular activities by my doctor,” says Julie Lohre, women’s fitness expert, IFBB fitness pro, certified personal trainer and nutrition specialist, and fitness magazine cover model and contributor. “Workout time become my own personal me time … something of a mental health break that allowed me to come back to my baby an hour later energized and re-focused.”
Lohre says to tap into your fitness motivation post-baby, you first need to acknowledge that your health and fitness are not just important to you; your level of well-being will impact how well you can care for your baby.
The first thing you need to do?
Instead of using the scale as fitness motivation, throw it out!
I’m serious. You just had a baby. Cut yourself some slack. While many people will tell you that nursing helps you drop the pounds faster, I found the opposite to be true. My body held onto every calorie because it required extra fuel to make the nutritious milk my little nugget needed. So don’t focus on your weight—focus on the fact that your body just grew and is literally creating food for another little human.
Also, there’s nothing like treating yourself to a little new exercise gear to bump up your fitness motivation. When you have the right gear, like the right jogging stroller or sports bra for your new, milk-filled breasts, it can make all the difference. You might find that you actually love working out when your boobs aren’t flopping around like two bota bags. I know I did!
Finally, to tap your fitness motivation post-baby, you first need to acknowledge that your health and fitness are a top priority.
“The difference [working out after baby] made in my attitude was incredible,” says Lohre. “So often, I see new moms that feel as if they are losing their own identity.  By making fitness a priority, they can gain back a piece of themselves and be better moms for it.”

Categories
Refresh x Recover Sweat

Acupressure: A Full-Body Healing Experience, No Needles Required

You’re probably familiar with acupuncture, but if you’re looking for a drug- and needle-free way to address discomfort, stress, and even upset stomachs, acupressure—an “ancient healing art [that uses] the fingers to gradually press key healing points, which stimulate the body’s natural self-curative abilities”—might be worth incorporating into your wellness routine.

Acupressure and Acupuncture: How They’re Related and Where They Diverge

Acupressure stems from the same theory of pressure points and the same foundations as acupuncture but differs slightly in ways that may make it more accessible at home and on the go. The two methodologies use the same pressure points, but while acupuncture does this with needles, acupressure does not. Acupressure, then, is ideal for self-treatment due to its convenience
Developed in Asia over 5,000 years ago as a key practice within Traditional Chinese Medicine (TCM), there are now hundreds of acupressure applications recognized for their ability to heal an expanding variety of ailments. The points are positioned along energetic channels in the body called meridians. If you’re familiar with chakras, then chances are you can already recognize these sacred lines of energy! According to TCM and yogic philosophy, dis-ease and ultimately disease can arise when these meridians are not properly balanced.
The exceedingly precise pressure applied to specific points throughout the body during acupressure works to unblock our energetic channels, which is said to promote a cascade of physical and mental benefits. When one of the many pressure points is stimulated, it can relieve pain, balance the body’s energy (or qi), reduce muscular tension, increase circulation, and enable deepened relaxation.
There are 361 classical acupoints that fall along 14 meridians, plus an additional 48 points and 8 extra meridians according to a World Health Organization Scientific Group report published to support the teaching, research, and clinical practice of acupuncture. Since it can leverage all these acupoints and energetic channels, it’s easy to see why acupressure offers both preventative and diagnostic options for a seemingly endless list of health conditions. Common diagnoses that respond well to acupressure include chronic fatigue, fibromyalgia, migraines, hormonal imbalances, emotional imbalances, and even trauma and anxiety.

Test out these acupoints for yourself.

To support and promote healing and relief, acupressure involves the application of firm pressure to the points near an aggravated area of the body. Many times, the points will be within close proximity of the complaint, but it’s also helpful to note that there may be times when distal points are used on the opposite side of a meridian. For example, forehead and scalp points are often used for individuals suffering with chronic headaches. Yet, there are times when a practitioner may advise using points in the foot for the same complaint. Who knew!
Because acupressure techniques are easy to learn, individuals looking to upgrade their wellness regimens can play around with stimulating sequences of points and noting the effects. Find what works best for you. As a general rule of thumb, apply steady pressure to a given point using the finger or hand positioning prescribed—for example, the middle finger, which is longest and strongest—for at least three to five minutes for optimal results.
Looking for an extra boost of good juju? Incorporate diaphragmatic breathing, deep-belly breathing, or dirgha pranayama during those passing minutes.

Here are a few common points to remember.

Li 11 – Pool at the Crook

This point is located in the crook of your elbow. Hold your right arm at a 90 degree angle in front of your body, positioning it as if it was in a sling. Turn the right palm up and place the left thumb at the outside end of the elbow crease. Press firmly and hold; then switch arms. This application will help to relieve arm, shoulder, or elbow pain and regulate the digestive tract.

Li 4 – Adjoining Valley

Position your right hand with the palm down. Squeeze your thumb and fingers together, taking note of the mound of skin popping up in the webbing between the base of your index finger and thumb. Relax your right hand and use your left hand to pinch this point (thumb above, index finger below). Hold and switch hands. This application leverages one of the most popular and important points! It can relieve headaches and relaxes muscular tension while encouraging healthy intestinal function.

Lv 3 – Bigger Rushing

This point is located on top of the foot. Place the tip of your index finger at the webbing between your big and second toes. Slide your finger up your foot until you feel an indentation. It should be about half an inch above the webbing. Push down into the point; if you can do so with both feet at the same time, even better! This point is noted for its ability to facilitate decongestion.

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Categories
Sweat Uncategorized

Silver By A Sliver: An Interview With 5-Time Olympian Danielle Scott-Arruda

For most athletes, one Olympic appearance is a lofty goal. Five Olympic appearances seems downright impossible.
Just ask Danielle Scott-Arruda. She played indoor volleyball at every Olympics from 1996 to 2012, setting the U.S. record for most Olympic appearances by a female volleyball player and bringing home two silver medals in the process (along with the Best Blocker award at the 2000 games). In 2016, she was inducted into the International Volleyball Hall of Fame.
In her final Olympic appearance, Scott-Arruda was 39 years old—much older than the average Olympian—but still a force on the team, serving as a valuable mentor for younger players at her position. Behind the scenes, she was savoring every moment.

vbhalloffame/YouTube

We spoke with Scott-Arruda to find out what it’s like to compete in the Olympics, how it feels to narrowly miss out on a gold medal, and the athletes Olympians need to be in order to compete at the highest possible level.
[Editorial note: This interview has been edited for length and clarity.]
HEALTHYWAY: Tell me how you got your start. As I understand, you didn’t have a typical path to the Olympics.
DANIELLE SCOTT-ARRUDA: Well, I actually did a lot of different sports growing up, and going through to college, actually.
That started with physical education classes [in grade school], just being exposed to different sports and activities. It’s unfortunate we don’t do a lot more P.E. in schools today!
vbhallofame/YouTube

But in those classes, that was when I was first introduced to the sport. I didn’t play with a team until my 6th grade year, which is actually pretty late when we’re talking about something like the Olympics.
Of course, nowadays, there are club teams. Some parents start their kids as toddlers. At the time I started, I wasn’t even allowed to compete in 6th grade—those were the rules. So I did other sports. I did basketball, softball, and track and field through high school. Eventually, I got a scholarship for volleyball and basketball.
vbhalloffame/YouTube

Flash forward, and I was invited to the national volleyball team. After the 1996 Olympics, I took a couple years off and tried out for the WNBA, but I didn’t quite make it, and then I went back and continued my career in volleyball.
I didn’t realize you’d tried to make the WNBA.
Yeah, it wasn’t in the cards for me. Seven years had passed since my collegiate basketball days by that point, and I was pretty well-established in volleyball. I ended up putting my basketball shoes back in the closet after the third attempt.
So, at what point in your athletic career did you realize that you had a chance at going to the Olympics?
It was actually pretty late. I started club volleyball in my sophomore year of high school. I was 15, and kids were starting a lot earlier. It wasn’t until the end of my junior year when I started getting recruiting letters.
That’s when people started telling me—”Hey, you know, you might be able to compete in the Olympics.”
Had you watched many Olympics by that point? Was competing there one of your goals?
Sure, we watched the Olympics at home, as a family, but I wasn’t watching it saying, “Someday, that’ll be me.”
vbhalloffame/YouTube

I didn’t have that sort of confidence until I had these outside influences telling me that I was pretty good. That’s important. Look—I was really shy growing up. I wasn’t the confident kid. A strange thing happened: When people started boosting my confidence, I continued to get better.
By my junior year of high school, I thought the Olympics were a possibilility. By my senior year, rumors were flying around—”Maybe you’ll make the ’92 games.”
So I started really working towards that. In my freshman year of college, there were tryouts for the national team, and things really spiraled from there. That started the process. It happened gradually.
You’re at your first Olympic games in 1996. What did it feel like just stepping into the arena the first time?
You know, it was so amazing. It was my first games, and to have it at home, in Atlanta—well, to be clear, Atlanta isn’t my home, but the United States certainly is—anyway, it was incredible.
[pullquote align=”center”]“It never tapered off. In fact, all the little things that a lot of Olympians do traditionally … it was never old.”
—Danielle Scott-Arruda[/pullquote]
It was such a long process. To become an Olympian, you don’t work every four years, you work every day, training for six to eight hours. It’s your life.
With that kind of an investment, I can’t imagine what it feels like to get the call.
When you’re finally named to the team, it’s just—you don’t believe it.
It stays that way, if you’re fortunate enough to compete in multiple Olympics. Each time after that it’s that same reaction: “Wow, I did it.”
vbhalloffame/YouTube

You know, you can work really hard to accomplish that dream, but the reality is that only 12 people make the team, along with a couple alternates. So when you finally make it, it’s just that sigh of relief. All that work was worth it.
Do you have time to just sit back and enjoy that accomplishment?
Oh, no! The work continues. After you’ve received the call, now you have compete and train with a small, specific group of athletes—teammates—and really hone in on your common goal. You have to know what each person’s role is, and you’ve all got to get on the same page very, very quickly.
vbhalloffame/YouTube

We have to know how we want to finish in the Olympics, and there’s really only one goal at that stage—win. Strategy is an enormous part of that.
But, with that being said, we did get to appreciate the accomplishment, even if we weren’t “sitting back.” My first Olympics was in Atlanta, as I said, and a lot of my family was able to attend. We had so much support, being on our home turf. That was definitely exciting.
vbhalloffame/YouTube

And really, once I competed at that level, it got in my blood. I was like, “Okay, I’m just going to do this thing until I don’t. Until I can’t.”
Did any amount of the excitement taper off with each successive Olympic invitation?
It never tapered off. In fact, all the little things that a lot of Olympians do traditionally—with the pin trading, and going to opening and closing ceremonies, the flag-bearing ceremonies, all those little things—it was never old.
[Editorial note: This seems like as good a place as any to mention that Olympic pin trading gets pretty crazy. Athletes, journalists, and dignitaries arrive at the Olympic games with boxes of country-specific pins, which they trade with athletes and obsessed collectors.
In the modern era, pins essentially function as currency. According to one collector, “You can get in some places with a pin where you probably couldn’t get in if you handed them a $20 bill.”]
At my fifth Olympics, I was the only one that went to the closing ceremonies. I’m like, “What, you guys aren’t going?” I can’t believe that! This is a once in a lifetime thing!”
https://www.flickr.com/photos/cloudzilla/7772825096/
The closing ceremony for the 2012 Olympic Games (Cloudzilla/Flickr)

And okay, we were blessed to do it more than once, but the point stands. You’ve got to appreciate every moment.
It must be hard to live in the moment. I imagine the spirit of competition is just kind of weighing on you the entire time that you’re there, but you want to enjoy the experience, too.
Right. Every other day, we’re competing, so you have to practice and rest the day before the competition. And it’s kind of that continuous cycle of living moment to moment.
vbhalloffame/YouTube

But our coaches were more conscious of letting us have a balanced experience. We were still focused, but we made time to go to chapel or spend time with friends and family. We wouldn’t necessarily watch other competitions, but at least we’d spend time with the people who went through that journey with us.
From talking to you, it’s clear that you love representing the United States.
I would always have this expression: If you cut me, I’ll bleed red, white, and blue. I love competing for the United States. To travel, and to represent our country—I mean, for me, it never got old. I never got burned out.
You won a silver medal in 2008, right?
In 2008 and 2012.
Can you tell me what it was like to win that first silver medal?
Winning the silver medal was kind of bittersweet, you know?
By that point, I had gone to three previous Olympics, and I’d left with nothing. Of course, it’s all about the journey and all of that, but when you’re working so hard with that one big goal…
vbhalloffame/YouTube

And with our teams, we weren’t necessarily expected to be the top contender, but we were able to overcome some difficult obstacles. We felt like we were playing for something bigger than ourselves. Then, we won the silver, and it was great, because we were going home with something physical. But—well, I’m sure you’ve probably heard this before—when you lose the gold, it’s hard to really celebrate.
So it takes a moment to realize extent of the accomplishment. I think I was able to appreciate our second silver more.
Damien Dovarganes/AP via Press-Telegram

But, gosh, we were so close to winning gold, and I think that’s kind of one of those things that kept me wanting to contribute, in whatever way I could, and keep playing as long as possible.
[Editorial note: Close it was. In 2008, the U.S team won four of five matches in the preliminary round, only losing to Cuba, and then beat Cuba 3–0 in the knockout-stage semifinals to advance to the gold medal game. Scott-Arruda scored seven points in that game—third on her team—but they ultimately fell to Brazil three sets to one.
In 2012, they came arguably closer. They won all five matches in the prelims, only dropping two sets out of 17 played. In the knockout phase, they shut out the Dominican Republic and South Korea before falling, once again, to Brazil in the finals. As a reserve, Scott-Arruda played six sets.]
Did nerves play a role? I mean, I’m sure you’re used to playing in front of people by that point, but—
Well, I think each person kind of deals with nerves differently. And I always felt some butterflies, but to me, that meant I was ready to compete.
vbhalloffame/YouTube

I’d just say, “This is part of my routine.” In fact, if I didn’t get the butterflies, I’d feel like something wasn’t right. It’s a fine line, I guess, but if you prepare properly for a game, you probably won’t have severe nervousness by that time. You’ll have it under control.
I was confident in our preparation so I could dig through the anxiety. And that’s just how it was for me—everyone’s different.
What other personality traits would you expect an Olympian to have?
I think have that desire, that drive. There will be obstacles and setbacks. You have to be willing to learn from them. You have to have a growth-type mentality.
You don’t lose, you learn. You learn from each experience. And you’ve got to be able to learn from criticism, focus in, and make adjustments. At the same time, you can’t beat yourself up or say that you don’t deserve to be there.
Scott-Arruda celebrating her team’s win in the 2012 FIVB World Grand Prix, which earned them an Olympic berth (vbhalloffame/YouTube)

In team sports, you’ve also got to deal with a different coaching staff every time. Each staff has their own goals and plans, and you’ve got to be willing to change. Never feel like you know everything.
Because in the Olympics, you’ve got to keep adding tools to your toolbag. And when I have camps and clinics, I tell the kids, “Hey, this is just something else you can add to what you already know.”
I think it’s interesting—you said that you were able to get to the Olympics thanks, in part, to the the confidence instilled by coaches and family members. It’s really cool that you’re working with young players now and giving that confidence to other athletes.
Definitely. It definitely gives you a sense of accomplishment.
I remember this one experience, I was coaching with the 8th grade team at a local school here. And one of the athletes could not serve the ball over. But she was getting better, and I could see her effort.
vbhalloffame/YouTube

Still, sometimes, she would immediately come towards the bench to be subbed out. We had a great lead against another team, and I was like, “No, go ahead give it a try.” You know where this is going—she served it over, and scored a point.
Those little moments, where you see a kid develop—it brings so much to the job. That self-confidence is important for sports, but it’s important for life, and it’s absolutely wonderful to watch it develop.
Find out more about Danielle Scott-Arruda’s volleyball training programs here.

Categories
Fitness Advice x Motivation Sweat

How Working Out Gave Me The Confidence To Quit My Job And Pursue My Dream

A few weeks ago, I did something I never thought I’d be able to do.

“This’ll be my last two weeks here,” I told my manager at my cushy bank job. “I am leaving to focus on my writing.”

Buried under a mountain of student debt, I thought I’d have to put in at least 10 more years at the full-time grind before I could redirect my career toward my dream: freelance writing. It’s unstable, unpredictable, and requires a serious daily hustle just to stay afloat. How could I manage that and make enough money to pay my bills at the same time?

The secret, I discovered, was in exercise. Yes, really.

A few years ago, around age 26, I realized I needed to make a change in my life and I joined ClassPass. I’d never exercised, always hated gym class, and couldn’t even touch my toes! I figured I’d sign up for the program for a trial month, just to say that I tried working out and found it wasn’t for me.

But taking workout classes was actually a game-changer. I learned valuable lessons that gave me the confidence to quit my full-time job and pursue my dream.

Today, my career is in my hands. I’m completely independent—with no one to answer to, but also no one to provide guarantees in terms of money or benefits. And because of exercise, I’m more ready than ever to take this on. Here’s what working out did for me.

I found discipline.

When it comes to working out, showing up is more than half the battle. You can come up with any number of excuses to skip that workout class. But if I signed up for a fitness class and didn’t show up, I’d get slammed with a hefty cancelation fee—far too high for my then junior–editor salary to weather. So I’d trudge to class, motivation be damned.

Working out taught me to show up and follow through with my intentions. If I didn’t feel up to exercising, but I showed up and worked up a sweat anyway, I’d feel amazing afterward.

I realized the same thing happened with the freelance work I started dabbling in after my 9-to-5. Of course, I never wanted to spend a few extra hours writing in the evening after a full day at the office, but opening my laptop was the equivalent of showing up to a fitness class. The freelance work demanded that I follow through with my intentions and commitments to my clients. And the discipline was well worth the payoff in personal satisfaction and growth. Just like my body would feel fantastic after an hour of bootcamp, my mind and spirit soared with each assignment I accomplished.

Discipline, it seems, is a powerful tool for self-improvement.

I made sacrifices.

When you want something so badly, whether it’s hitting the finish line of a half marathon or writing a travel guide for National Geographic, you’ve got to make sacrifices that take a while to pay off.

To find the time to exercise consistently on top of everything else I was doing, I had to give up time I would have otherwise spent socializing or catching up with The Real Housewives. I did it, begrudgingly, until I hit the 6-month mark and started noticing positive changes in my mental health and my appearance. Suddenly, all those “sacrificed” hours felt worth it—those small, momentary indulgences I had given up actually yielded amazing long-term rewards.

I applied that mindset to my freelance work and spent my energy networking, learning how to run a business, writing for hours into the night, and building the financial safety net I’d need to jumpstart the next stage of my career. I said yes to every opportunity that came my way.

Devoting all that time to work instead of something more fun felt frustrating, until I finally saw a serious uptick in my skills and opportunities to do what I love.

Like each push-up, squat, and downward-facing dog, every word I wrote pushed me toward becoming my best self and making my dreams a reality.

I failed…

When you’re trying everything from bootcamp and boxing to yoga and pilates for the first time, you’re going to fail—a lot. Working out taught me to accept my failures and move forward from them—a crucial lesson for someone who wants a career pitching articles that some editors will ultimately reject.

…and I kept trying.

It’s not easy to pick yourself up after falling out of crow pose, one of yoga’s simpler arm balances, and try again. Falling didn’t hurt much physically, but it was certainly a bruise to my ego. Why can’t I just do it right? I wondered.

Practice became the key to success, and Keep trying became the mantra of my life. I was determined to nail that crow pose and gave it my all until finally, like magic, my knees gracefully lifted atop my elbows and I was floating—body and soul. I realized that if I could balance in crow, I could certainly find a way to balance creativity and money in my career, and I’ve finally nailed it.

I took on more.

I never thought I could be a person who enjoyed working out. I used every excuse in the book to get out of P.E. as a kid and avoided the gym like the plague as I got older.

But when I devoted myself to exercise in my mid-20s, I found myself taking on harder and harder classes. The challenges were addictive, and I began chasing harder opportunities and filling my schedule with more freelance work than I thought I could accomplish. When I pushed myself, I created opportunities to impress myself. And that gave me confidence.

Exceeding my own expectations, both at the gym and at the keyboard, has pushed me to reach my potential and push the limits even higher. You’ll be amazed at what you can accomplish with a conviction and a commitment to follow through.

I prevailed.

It’s been a long, sweaty journey to get to this point. I resigned from a stable, full-time office job to make my way as an independent writer. Working out taught me that everything great in life starts with just a single step, and when you put all those tiny steps together, you can climb to heights you never thought you could reach.

Categories
Sweat

Wearable, Watchable: The Risks And Rewards Of The Fitbit

The Fitbit has helped redefine how we keep in shape. By using a 3-axis accelerometer, it can read everything from how many steps we take to how many calories we burn to how much we sleep in any given day.
Fitbit enthusiasts believe the device’s ability to break down our daily activity into handy stats helps us tweak our health habits for the better, getting more in tune with our bodies in the process.

But does it really? Many have posed that question throughout the Fitbit’s rise to cultural ubiquity. Every couple of years, the device makes the news for reasons that have nothing to do with making us healthier. In fact, some critics suggest it may actually do the opposite.
The Fitbit, arguably the most popular of the slew of wearable fitness trackers, has been met multifaceted set of concerns and accusations. In 2014, a lawsuit arose after numerous customers reported a rash resulting from the Fitbit’s wristband. Two years later, Fitbit was met with another suit, this one alleging that the device’s heart-rate monitoring was inaccurate.
https://twitter.com/YahooTech/status/565886067426226176
In addition to health concerns, there have been ethical concerns raised regarding how the device stores our data. On one hand, Fitbit data has been used as crucial evidence in criminal investigations; on the other, the data can potentially be exploited, whether by hackers or insurance providers.
Yet the discussion isn’t all bad. Others claim, and rather convincingly, that Fitbit data has saved their lives.
Despite the Fitbit’s omnipresence in our society, you might be surprised by what you still don’t know about the device. Let’s take a peek behind the electronic curtain and explore whether the Fitbit’s risks are worth its rewards.

Legal Troubles

One of the Fitbit’s main selling points is its trademarked “PurePulse” heart rate monitoring technology, which keeps a continuous, ever-accurate check on your beats-per-minute. Or so they claim.
A 2016 class action lawsuit disputes the technology’s accuracy, with three plaintiffs claiming it misread their heart rates. One plaintiff stated her physical trainer manually recorded her heart rate at 160 beats per minute, but her Fitbit Charge HR showed only 82 beats per minute. When she requested a refund, she was refused.
The suit also included a study where a cardiologist said Fitbit’s heart rate sensor was repeatedly inaccurate, and that it often failed to record a heartbeat at all (for 110 beats-per-minute or higher). And for heart rates that were captured, the study claims it was off by an average of 24.34 beats per minute.

Fitbit disputed the study, calling it “biased,” “baseless,” and lacking “scientific rigor.” They added that it was funded by the defendant’s lawyers and used a “consumer-grade electrocardiogram, not a true clinical device.” They asked the judge to throw out the case.
Fitbit was further emboldened after Consumer Reports released their own findings asserting that the company’s tech was accurate, but things went sideways after a new court order appeared. It cited three Fitbit employees who claimed the company knew their product claims were faulty but refused to make the knowledge public for fear of losing revenue.
So, who’s telling the truth? We won’t know until the final verdict is rendered, because the judge refused to dismiss the case.

And while this is the most high-profile legal battle against Fitbit, it’s hardly the only one: A 2014 class action lawsuit arose after users claimed the Fitbit Force caused skin irritation and rashes (the company issued a recall of the model and offered refunds to all affected users).
Fitbit is facing two additional lawsuits: a 2016 San Francisco federal case accuses the company of false advertising (among other charges) in regard to its sleep tracking feature, and a 2017 case accuses the company of multiple patent violations. Given all these unresolved outcomes, Fitbit’s future as an industry leader is far from certain.

Fitbit data has been a huge help for law enforcement.

Fitbit’s presence in the legal world isn’t all negative. The device’s ability to track our activity has served as crucial evidence in criminal cases.
Fitbit data took a leading role in the investigation of the 2017 slaying of Connie Dabate. After her husband told investigators she was shot by an intruder, investigators felt there were holes in his story, and Connie’s Fitbit data proved she wasn’t where he claimed she was at the time of her passing. This data, combined with other findings, allowed police to charge the husband with orchestrating her demise. As of this writing, he is still awaiting trial.
https://twitter.com/SpencerSays/status/859494200139710465
Of the Dabate case, Lancaster, Pennsylvania, District Attorney Craig Stedman told The Hartford Courant, “To say it is rare to use Fitbit records would be safe. It is an electronic footprint that tracks your movements. It is a great tool for investigators to use.”
Fitbit data also made a legal appearance in 2015 in the case of Jeannine M. Risley.
Risley had filed a police report claiming she was assaulted at knifepoint. After authorities located her Fitbit (which she claimed had been lost in the struggle), the data didn’t back up her statements. After investigators downloaded her activity, it showed she was awake and moving during the time she claimed she was asleep. Combining this data with other evidence, local law enforcement charged Risley with “false reports to law enforcement, false alarms to public safety, and tampering with evidence … ,” according to ABC27.
The Fitbit’s power to store our information, used ethically and responsibly, is a valuable resource for law enforcement. But what if that data gets into the wrong hands? We’ll look into that next.

Hackers can find out where you exercise, when you sleep, and where you work.

In 2016, hackers successfully breached several Fitbit users’ accounts in an attempt to get replacement parts under warranty. The hackers were also able to gain access to users’ GPS history, which shows everything from where a person exercises to what time they go to sleep.

Those implications are frightening, according to Internet of Things (IoT) thought leader and author Scott Amyx: “Security continues to be one of the sorest points when it comes to wearables and IoT. Hacking into home security cameras and autonomous vehicles are threatening enough, but wearables provide attackers more sensitive information about one’s health, biometrics, and even sex life.”
If that last sentence raises some eyebrows, it should. In 2011, many sexual habits of Fitbit users began popping up in Google searches. That happened because many users didn’t know their profiles’ default privacy settings made their data available in search engine results.
To Fitbit’s credit, the company acted quickly and set user activity sharing to “private” in the device’s default settings.

Amyx says that a less-discussed security risk is how the devices could affect corporate networks: “One of the hardest aspects of wearables is firmware. What was appropriate for an exercise tracking device as it grows into something bigger, unless carefully managed and updated into the firmware, creates potential vulnerabilities. Especially in an enterprise BYOD—bring your own device—context where your employees are wearing these devices in your network, it could be the potential weak link in your already vulnerable IT infrastructure.”

Data Mining

In addition to hacking risks, there’s another privacy risk many fitness tracker users (and users of any technology, for that matter) might not be aware of: the selling of your personal data.
A 2016 report from the Center for Digital Democracy and American University looked into data collection for Fitbit (and other wearable electronics, like Apple Watch and Misfit). Such devices, the report said, “are already being integrated into a growing Big Data digital health and marketing ecosystem, which is focused on gathering and monetizing personal health data in order to influence consumer behavior.”
HealthyWay
Amyx echoes these concerns: “Over the recent years, numerous platforms and services have cropped up that are sucking in health data from wearables, in some cases with compensation to consumers. For most, there are explicit opt-ins, but consumers are not always fully aware of the details in the privacy terms that might allow third parties and data aggregators to sell, distribute, and use their personal health data in ways that the consumer could never have imagined. For instance, a consumer may be unknowingly penalizing himself/herself by providing data, unbeknownst to the person, to an auto insurance company who will use the data to raise his/her premium.”

Sharing your data with Fitbit can in many ways maximize your experience with the product. Fitbit’s privacy policy says they use personal information to “provide, improve, and develop services.” They also use it to personalize your statistics, goals, and insights, and to “promote safety and security.”
But when that data is sold, it could lead to denial of health care coverage to affecting the outcome of personal injury claims, according to reporting in U.S. News and The Atlantic.
Note that the Fitbit isn’t the only device sharing personal data with outside companies—in fact, they’re not even the only fitness-tracking device to be doing so. It’s important that users understand the ways their gadgets handle their information. Oftentimes, you can alter your privacy settings to minimize the sharing of your data.

Fitbits And Eating Disorders

Beyond legal, security, and privacy issues, there is another aspect of the Fitbit worth contemplating, according to clinical psychologist Alexis Conason: It could be detrimental to those who suffer from eating disorders.
“One of my concerns with the Fitbit is that many of the programs translate into activities and calories burned,” says Conason, who specializes in treatment for overeating and body image issues. “… a lot of people struggling with eating disorders will get into that mindset of, ‘If I take that kickboxing class, I’m going to burn X amount of calories, and I just had a binge last night.’ … [We can also] get into doing exercise for the sake of trying to compensate for foods that we’ve eaten, which is the hallmark feature of bulimia.”

A 2017 study by Courtney C. Simpson and Suzanne E. Mazzeo supports this concern. The study featured 493 subjects, who either used fitness-tracking devices, like the Fitbit, or calorie-tracking devices.
The authors concluded that “fitness tracking, but not calorie tracking, emerged as a unique indicator of [eating disorder] symptomatology. This finding suggests that activity monitoring might be more aligned with disordered eating attitudes and behaviors than calorie tracking.”

Conason says obsessing over Fitbit data “can be very triggering to people who are at risk for an eating disorder” and suggests that instead of being reliant on such devices, we should more in touch with our individual health needs.
“Our bodies tell us what to do when we’re hungry, when we’ve had enough to eat, when we feel full, when we feel satisfied,” she says. “And, to me, that type of information is so much more reliable than what we’re getting from some arbitrary one-size-fits-all computer program.”

To Fitbit, or not to Fitbit?

It’s clear that there are many ethical issues worth contemplating regarding the Fitbit and other fitness tracking devices. Given so many potential problems and concerns, one can wonder if they really do more harm than good.
There’s plenty of good. Many people experience undoubtable benefits from the devices. The devices help them with their fitness goals, supplying them data they might not otherwise be cognizant of, all while lessening the extra expenses of personal trainers and repeated medical tests.
Patricia Lauder, a 73-year-old retiree from Connecticut, credits the device with saving her life. After recording an alarming resting heart rate number, she went to the hospital, where they discovered blood clots in her lungs, according to CNN.


And in 2016, then-18-year-old Sarah Jayne-McIntosh was rushed to the hospital after her Fitbit showed that her heart rate tripled at random. At the hospital, doctors discovered an undiagnosed heart condition, reported The Daily Mail.
HealthyWay
The biggest risks with the Fitbit (and similar fitness-tracking devices) involve its data: We shouldn’t treat the results as infallible replacements for medical examinations, nor should we disregard the implications of internet-stored personal information.
In the end, knowledge is always power. We will have to wait to see the results of further studies (and the standing legal cases) to shape our future conversation regarding wearable fitness tech.

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No Gym Required Sweat

Rainy Day Fitspiration: Indoor Workouts That Ensure You’ll Feel The Burn Despite The Downpour

Spring is here! The days are slowly getting warmer, which means I can finally exercise outside again.
Jk.
I live in Florida. Despite being nicknamed the Sunshine State, Florida experiences daily downpours during spring and summer that have a serious knack for starting just as I’m lacing up my sneakers for an outdoor run.
Rainy days can be a bummer when you’re trying to work on your fitness, but you don’t have to cancel your workout just because it’s wet out. Before you skip your workout to watch Golden Girls reruns, try one of these indoor workouts, perfect for building up a sweat on rainy days.

Aquatic Fitness Classes

Aquatic fitness classes are so much more than water aerobics (although those are great too).
Aquatic fitness classes like water jogging are awesome rainy day exercises because they combine cardio and light strength training. Plus, just because you’re not dripping with sweat doesn’t mean you’re not feeling the burn.
According to an article in the Daily Mail, it’s estimated that water jogging can burn up to 11 calories a minute compared to regular jogging, which is less fun and only burns six calories a minute. That’s because working out in water is deceptively easy. The water provides resistance, forcing your body to work harder—building muscle and burning calories at the same time.
Plus, many aquatic fitness classes are offered at local YMCAs and aquatic centers, which usually offer childcare for busy moms.

Pole Dancing Classes

Before you say, “But I could never do that!” hear me out.
Pole dancing is a great rainy day workout!
Why?
Well, for starters, pole dancing fitness classes are inside. Plus, you get to wear high heels and fishnets to work out, a la Mariah Carey!
Pole dancing fitness classes can also burn major calories (up to 500 an hour!) and in addition to getting your heart rate up, pole classes are great for strength training. You’ll use your own body weight to help you achieve those crazy twists and leave feeling spent and sexy, regardless of what the weather has in store.

Dance it out.

If you don’t have childcare, or just don’t like going out in the rain, you can still get a major cardio workout right in the living room with the help of the Fitness Marshall.
Never heard of the Fitness Marshall?
Allow me to introduce you.
Caleb Marshall, otherwise known as the Fitness Marshall, burst onto the fitness scene in 2014 with his high-energy dance choreography YouTube videos.
My personal favorite is his Usher choreography, which automatically takes me back to my glory days as a college freshman.

You can still find all of his dance videos on YouTube, or check his tour schedule to dance with the Fitness Marshall in person (which I highly recommend).

Set on working out in the rain? Practice these safety tips:

If you don’t mind getting a little wet, exercising outdoors on rainy days is totally fine—as long as you do it safely.
For starters, make sure you wear reflective gear, like this reflective water repellent softshell from illumiNITE.
Excess water can cause your shoes to loosen up, increasing your risk of slipping. If you’re exercising outside on a rainy day, make sure your shoes are laced up the right way before heading out of the house.
Finally, never run during a thunderstorm. According to Virginia Tech Emergency Management, if you can even hear thunder, you’re at risk of lightening striking in your area. Stay indoors until at least a half hour after the last thunderclap before venturing outside to exercise.
If you are exercising outdoors and get caught in a thunderstorm, find shelter as quickly as possible. If you’re unable to find shelter during a thunderstorm, you can still take safety precautions. To stay safe during a storm, find the lowest geographical area away from light poles and tall trees, and stay as low to the ground as you can without lying down until the storm passes.

Categories
Gym x Studio Sweat

How To Fight Back Against Germs At The Gym

Being able to hit the gym during the winter months can be a life saver. Exercise is a known mood booster, something so many of us need to combat the winter blues. Unfortunately, the gym is also a breeding ground for germs. On free weights alone, there are an estimated 362 times more germs present than on your average toilet seat according to a study conducted by FitRated.
This is especially alarming considering how rampant influenza has been this year. A heartbreaking 84 pediatric deaths have been reported nationwide since the start of flu season and over 20,000 positive cases of the illness have been reported to the Centers for Disease Control and Prevention by hospitals around the country.
During a flu outbreak, it is more important than ever to be mindful of your exposure to germs. So what’s a gal to do? Skip the gym altogether? Not so fast!
It goes without saying that a trip to the gym is beneficial to your overall health, but it’s about so much more than gains. Moderate exercise actually helps the immune system fight off the flu according to Harvard Health Publishing, so a trip to the gym is something your immune system could really use to your advantage. That doesn’t mean you should throw caution to the wind, however, so exert the extra effort to protect yourself from germs the next time you work out.

Hands off!

The flu is spread when we come in contact with the viruses that cause influenza, getting the germs on our hands, and then touch our hands to our mouths, noses, or eyes. This means that one of the most effective steps we can take to prevent the spread of illness is keeping these germs away from our faces.
Of course, no matter how hard you’re working to keep your hands away from your face, you still need to practice diligent hand washing. Make a point of washing your hands when you arrive at the gym and before you leave. This habit will help protect you and your fellow gym goers from the spread of the flu.

Take it easy.

It’s beneficial to the immune system to engage in moderate exercise, but there is a limit to its perks. People who engage in overly strenuous workouts actually experience a drop in the function of their immune systems according to one study published in the journal  Brain, Behavior, and Immunity.
As hard as this might be to hear, it’s a good idea to take it easy when you hit the gym during flu season. Don’t exhaust yourself. If you want to push yourself hard, consider an at-home workout instead.

Keep it clean.

Most gyms take extra precautions to keep germs under control by providing paper towels and cleaning solution for gym goers to use on equipment and free weights. When you head in for a workout, we suggest going the extra mile. Don’t just clean up the equipment after you’re through with your workout: Assume the person before you didn’t clean up after themselves and do a wipe-down before picking up the weights. And, if you’re planning on attending a yoga class during your visit, play it safe and bring your own mat considering your hands—and maybe even your face—will make contact with it during your yoga flow.
Of course, some gyms are simply cleaner than others. Before you make visits to the gym part of your routine, check out their cleaning practices. The big things you want to look for are the presence of a cleaning crew, at least twice a day, and a well-ventilated workout space. If you don’t see equipment-cleaning supplies in the gym, ask if you’re missing them or high-tail it out of there to find a healthier, more sanitary place to work out.