Ask any woman the worst part about birth control and you’ll get a litany of answers: weight gain, mood swings, acne, and just plain forgetting it. Although birth control pills are 99% effective this number drops pretty quickly when you take into account those times that you forget or are behind a few hours. Not to mention the amount of time it actually takes to conceive once you stop using a hormonal birth control.
So if you don’t want to take the Pill what else are your options? The NuvaRing? The shot? The laundry list of hormone infused options makes you dizzy, and quite frankly we’d rather not read the entire list. Of course there are condoms and even the pullout method, but these are wildly ineffective.
This leads me to introduce you to your new best friend, someone that you will cherish even more than your boyfriend.
Ladies, meet the IUD (Intrauterine Device).
For those who are unaware, IUD’s are a small, roughly one inch plastic device that’s shaped like a ‘T’. It’s inserted into the uterus by a trained gynecologist, nurse practitioner, or midwife. Once in place it stops the sperm from implanting into the egg. Some people feel vaguely uncomfortable with something residing inside of them for up to 10 years, but it’s perfectly safe. Really it’s no different than ingesting a chemical everyday.
Forty years ago the IUD was wildly popular with 10% of the female population using them, but now it’s dropped to only 2%. Why? With the increase in a variety of ‘Pills,’ education about the IUD has become scarce. But I’m here to tell you why the IUD is better than your current birth control, why it will change your life, and why it may, in fact, be better than your boyfriend.
1. You Don’t Have To Worry About Polluting Your Body
ParaGuard is a current IUD that is hormone free, meaning that you don’t have to worry about any of those pesky side effects. Although Mirena and Skyla are hormonal IUD’s the hormone level they actually release is only 1/10 of what you’d normally receive from the Pill. Another perk is the hormone is already located in the uterus, so those chemicals aren’t infiltrating your bloodstream. So, you can receive the benefits of hormones, like reduced periods, but you don’t have to worry about the pesky burdens, like weight gain. Because NO ONE enjoys puffing up like a blimp in the name of staying parent free.
2. Delete Your Alarm Clock
Now you don’t have to feel guilty if you’re having a crazy day and you forget to take your pill, your IUD has got you locked. If you oversleep or are too hungover to process what time it is, you’re safe too.
3. It’s Consistent…Unlike Your Boyfriend
I’m sure there’s been a couple of times where your man has been out with the guys and has gotten a bit too carried away forgetting your late night plans. Well you don’t have to worry about that letdown with your IUD. An IUD’s failure rate is tiny, while a boyfriend has a much larger margin for error.
4. You Don’t Have That Weird Waiting Game Before You Can Get Pregnant
Once your IUD is out you can get pregnant literally that same day.
5. It’s The Type Of Pain That Makes You Feel Good
I’m not going to lie, getting an IUD hurts. There’s a reason they recommend it to women who have already given birth. Some describe the insertion pain as the contractions you feel during labor. Okay, this sounds incredibly scary if you haven’t had the lucky chance to have a baby yet, but lets look at the bigger picture. Five minutes of discomfort for up to 10 years of reliable birth control? Yeah, I’ll take that. And most women say the worst part lasts less than two seconds. We’ve handled worse ladies.
6. You Don’t Have To Spazz Out When You’re Late
One of the perks with Mirena and Skyla is that your periods are lessened and sometimes go away completely. So next time you go for a few months without your period you don’t have to fret that you forgot a pill.
7. It Actually REDUCES Your Risk Of Blood Clots
There have been multiple studies that describe IUDs as foolproof against blood clots. “Researchers said they were associated with a reduced risk and may have a protective effect against blood clots.” Need I say more?
8. It’ll Help Keep Your Friends Around
We all know when we’re about to start PMSing. We magically end up on the couch one night with a pint of Ben & Jerry’s binge watching Gilmore Girls wondering why none of your friends will call back. Well, your hormonal IUD not only eliminates any mood swings but it’ll magically free up your friend’s social calendar.
9. It’s Customizeable
With three types of IUD’s on the market, you’re bound to find the right one for you. The nonhormonal IUD provides up to 10 years of protection before it needs to be removed. Mirena provides five, and Skyla provides three. And if there’s ever a point when you’re not into your new friend, which I promise you won’t happen, you can have it removed in a snap.
10. Your Sex Life Will Be Way Better
I mean how awkward is it when you’re having to grab a condom or if you’re mentally running through your head if you took the pill. And what happens if your NuvaRing slips out? So many awkward moments waiting to happen, and with the IUD it eliminates them completely.
Now I’m sure you understand why some women are in serious relationships with their IUD and not their significant other. They’re slowly starting to make their comeback so don’t hesitate to do a little research of your own to see if this family planning method is right for you.
Tag: body
We’ve all tried the myriad of exfoliating scrubs on the market that promise beautiful, younger looking skin. I’ve tried more than I care to count myself. Once I heard about dry brushing, I knew I had to give it a try.
The dry-brush detox is a technique many spas use. It goes beyond exfoliating and that’s why I love it. The problem is you have to learn to do it the right way or the results might not be quite as wonderful as you’d expect. Don’t worry. It’s pretty easy to get the hang of it.
Why Try It?
Dry brushing helps your body inside and out. The technique is used to stimulate both the lymphatic and circulatory systems. To put it simply, it helps improve circulation and aids your body in expelling toxins and excess water.
Some practitioners even use it to help bloated patients and suggest trying it to improve digestion. A couple of other benefits include clearing away dead skin cells and improving the appearance of cellulite. I know I’m a little skeptical about the cellulite part, but many people have said they’ve noticed a difference.
By scrubbing, your outer layer of dead skin cells and debris are removed. Other toxins are pushed through your system faster due to improved circulation. When you think about it, it actually makes sense.
I’m not saying dry brushing is a miracle cure. I am saying it’s a simple way to improve the look of your skin while getting a few added benefits.
What Do You Need?
This is my favorite part. It’s really inexpensive to try this detox method yourself. Pick up an a soft bristle brush. Many health and natural related stores sell these brushes. You’ll need one with slightly stiff bristles, but nothing too hard. The bristles should feel good against your skin. If a gentle stroke scratches you, the bristles are too stiff.
I recommend buying a brush in person versus online so you can feel the bristles yourself. Another thing to keep in mind is to buy a brush with a longer handle so you get to those hard to reach areas.
How to Get Started?
You’ll find numerous techniques, but there’s not one single right way to do it. The one major rule is to always brush towards your heart.
I had a hard time with that at first, but you get used to it quickly. I had to break myself from the usual circular motions I’d make with my loofah while washing.
Pick a time that works well for you. Most people do it before getting in the shower. This lets you wash away any dead skin flakes left behind. You just need to be completely dry before doing it.
My favorite technique is to start with my feet and work my way up. Some start with their necks and work their way down. Use sweeping strokes from the top of your feet, up your legs, over your midsection (including your back, stomach and glutes), up your arms, and down your shoulders.
Remember, always brush towards your heart. This follows the natural flow of the lymphatic system.
Doing this once or twice a day gives you optimal benefits. If you have sensitive skin, once a day or once every other day might be best.
What Should You Avoid?
It’s easy to get carried away at first. I brushed a little too hard my first few times and ended up with red skin and even some stinging micro-cuts. Don’t make the same mistake I did.
Your skin should only be a light pink if you do it right. This just means you’re stimulating circulation. This also helps you avoid any tiny cuts.
The dry-brush detox is great for your body, but not your face. Stick to gentler exfoliants for the sensitive skin on your face.
I’ve fallen for dry brushing. Give it a try and see how much of a difference it makes for you.
We can talk all day about the unrealistic and unfair expectations of what a woman’s body should look like. I mean, have you seen models lately? First of all, there’s just no possible way that big of an, uh, ‘upper chest area’ could be naturally on that tiny of a waist. It’s just not.
But, for some reason, we convince ourselves it is. And, we try to get that. Us regular, everyday women. Why is this stuck in our heads? Hey, I’m not yelling at you. It’s stuck in my head, too.
I’ve had to work to accept the fact that my more ‘athletic’ body (re: big thighs) is going to be my body forever. I just can’t physically get my thighs to shrink enough to get that coveted thigh gap (re: sarcasm, on the coveted part. It’s dumb. Unless you naturally have small thighs, then kudos for having a natural thigh gap. Keyword there: natural).
Anyway, the point is that we shouldn’t do things with the end goal of being ‘skinny’. Here’s why:
1) Skinny doesn’t always equal healthy.
You know those people that can eat whatever they want and never gain a pound? I’ve always been jealous of them. I have to count every single calorie I put in my mouth. But, really, we’re putting way too much emphasis on weight.
Studies show that those people with lightning-speed metabolisms make up a large portion of the percentage of people that have medical issues we pair with obesity: type 2 diabetes, high blood pressure, and high cholesterol. It’s become known as ‘skinny fat’. These people with the envious metabolisms stay skinny, without exercising or eating right, and it’s unhealthy. So, maybe skinny isn’t always all it’s cracked up to be.
2) Skinny has become a state of mind.
When you’re aiming for skinny, are you aiming for skinny because you want to be healthier and weigh less, or is it because you want to be like those girls? Those girls being the ones that I talked about with the impossible-to-get bodies. I’ve aimed for skinny before. I bought into that mindset that to be attractive, you have to look (at least close) to how they look.
But, then I metaphorically slapped myself out of it. When I was aiming for skinny, I wasn’t eating right. I ate way less than what my body needed. I was exercising, but with the little protein and carbs I was getting each day to help my body recover the exercises weren’t helping me be healthier. I just felt tired and wasn’t getting much skinnier.
Working out without eating enough won’t decrease your body fat percentage in the long run. You’ll feel worse, sleep worse, and won’t be able to concentrate (probably because your stomach is growling). It’s an unhealthy way to try to be what we have come to believe looks good and is healthy.
It’s dangerous to slip into this state of mind when you believe skinny is the only way to be. This is where eating disorders take root. Everyday in the U.S. eating disorders affect 10 million women and 1 million men. That should be proof enough that we need to be working to change this ‘state of mind’.
3) Being fit will feel and be so much better!
Even if it is a long journey, both mentally and physically, having a goal to be fit will feel so much better. Having a good balance of calories each day–that includes some fats, some sugars, and, yes, some carbs–along with an active lifestyle, will get you to a body you’ll feel happy about. You might not be a size zero, but you’ll be the size you weren’t meant to be: a healthy, fit size!
Having a mindset for being fit will be more energizing. You’ll feel happier and have better mental health. You’ll be less likely to have health problems. And, once you let go of that nagging feeling, that societal pressure to be skinny, the possibilities of what you can do and how you great you can feel are limitless.
Let’s change the conversation. Let’s stop aiming for skinny and start aiming for being fit, healthy and in love with our own bodies!
Categories
Dear New Runners: Don't Be Embarrassed
One of the number one hesitations I hear from new runners is “I don’t want people to watch me run”.
I’ve known clients and friends who would purposefully run in the wee hours of the morning or late at night, simply so their neighbors wouldn’t see them struggling through their run. I’ve known beginner runners who refused to come out to group runs or races, for fear of people snickering under their breath about how they are too slow, or that they don’t belong there.
Before I even start debunking those fears, I will admit, I get it. Running can be intimidating.
Though I’d argue that our earliest human ancestors were designed to run; namely, running for food or running from becoming something else’s food, it is no secret that running is no longer a necessary life skill in our society. And with inventions like remote controls, moving sidewalks, and cars… half the time we don’t even have to walk anymore if we don’t need to. So yes, perhaps if you haven’t run since the gym teacher forced you to run a timed mile back in middle school, you may feel awkward and uncomfortable the first time you purposely pick up the pace from walk to trot to run. Muscles that have gone years without being fully engaged will jiggle, your stride will feel awkward and foreign, and you will more than likely start out way too fast, causing yourself to start gasping for air in no time at all. Nothing about running when you haven’t run for years (or ever, really) feels graceful.
I also get that runners as a whole can be intimidating. Neon, flashy running clothes, shiny new sneakers, high tech GPS watches. Svelte, tanned, muscular legs from countless hours pounding the pavement. A whole vocabulary of lingo that sounds like a language of its own. Talk of marathons and ultra marathons, when the thought of running a mere mile seems impossible to you. It is overwhelming.
But I’m telling you that you shouldn’t be embarrassed. And as an avid runner for nearly a decade, I will tell you why:
Have you ever been driving down the road in your car, passed a runner, and thought to yourself “Ha! What a fool! He/she looks like an idiot!” Or did you think to yourself “That is awesome! I wish I had that motivation and dedication he/she has to get out there and run.” I’m guessing 99% of you answered the latter. The majority of people you pass aren’t judging you…they are admiring you. You never know who you might be inspiring.
Everyone starts somewhere. Even the fastest runner once had to start with overwhelming task of conquering one single mile. Sure, for some it probably came naturally, but most runners probably struggled through that first run, just like you did (or will). And almost every single runner you encounter will not only remember that, but will be excited for you, because you are taking up the sport that they love so much. And don’t be afraid to ask about all of the new vocabulary, gear, and other things you might not know about. If runners like to talk about one thing, it’s most certainly running.
Your wellbeing, both physical and emotional, should not be negatively influenced by how you think other people perceive you. In other words: who cares what anyone else thinks, take care of YOU first.
Lastly, and most importantly in my opinion, is the fact that you’ll never know your true potential if you let the fear of embarrassment stop you. A quick internet search will reveal countless professional athletes who at one point were told they would never be good enough, or that they didn’t make the team. They didn’t let other people’s opinions stop them. Now, I’m not promising that you’ll be the next Kara Goucher or Meb Keflezighi, but my point is, you never know what you are capable of if you don’t let go of the fear of embarrassment and give it a try.
So, next time you start to feel embarrassment and intimidation creep up on you, remember this: the hardest part of anything new is the act of actually starting. And you are already doing it, so give yourself a pat on the back. And run on, my friends.
Anyone else a little surprised by the Kylie Jenner plumper lip challenge a few months ago? Maybe it’s just me, but I’m shocked so many women are obsessed with getting plumper lips. It shouldn’t be a surprise though.Women have wanted plump, full lips for hundreds of years. As with most beauty issues, it’s all in the name of making ourselves more attractive to the opposite sex.
The problem is far too many women are taking extreme measures. This leaves them with bruised lips, duck face or other embarrassing results. I know it’s hard to swallow, but it’s just not worth it.
Men Love Them
If given the choice between thin lips and full lips, men prefer the full ones. They stand out and look more kissable. As a woman, I have to admit I find fuller lips far more attractive too.
Think about the celebrities men drool over. It’s stars such as Angelina Jolie and Scarlett Johansson. They’re bombshells in their own right, but what woman hasn’t been envious of their lips? I wish I could have them too, but I’m just made differently.
Just remember that men aren’t just attracted to lips. Their eyes are drawn to other physical features as well. Of course, you could just take my approach and wear some red lipstick!
Celebrity Pressure
For years, women have wanted to be just like their favorite celebrities. We work ourselves to the bone to have the same perfect bodies that we see on the tabloids. Is it any wonder we’re obsessed with getting plumper lips too?
The thing women forget is we don’t have a makeup crew or Photoshop waiting to make our lips look perfect. I gave up on ultra plump lips years ago. I saw the before and after shots of several celebrities and realized even the sexiest women have thinner looking lips. They just had the resources to fake the look.
Of course, celebrities tend to resort to injections, fillers and surgery to make up for what they think they lack. Normal women have to think more about everyday bills than special cosmetic procedures.
Social Media Bragging
I love social media, but I hate it too. Nothing makes you feel worse about yourself than looking at picture after picture of all your friends and all the celebrities you follow seeming flawless. At the very least, you think they look better than you.
Facebook, Twitter and Instagram have made it impossible not to believe you have to go to drastic measures to look beautiful. It doesn’t matter what others look like, but with the constant body image pressure women are under, we don’t see it that way. We just want to be able to post images just as attractive as all the others.
The obsession really took hold when the Kylie Jenner Challenge went viral. Thousands of women and men took the plump lip challenge. Instead of fessing up about her plump lips, she challenged people to suction a small glass to their lips.
One look at the competitors’ images and you’ll quickly see how bad of an idea that truly is. It does prove how obsessed women are with achieving the truly pouty look.
Full Equals Youth
I hate the idea that my lips are just going to get thinner as I get older. I know there are things I can do to prevent some of the thinning, but I can’t stop it completely. As we all know, women are obsessed with looking younger. It’s not so much about the age itself, it’s about looking attractive no matter what age you are.
My point is women and men equate fuller lips with youth. Since our lips thin as we age, we all think thinner lips mean a person is older. A 30 year old with ultra thin lips tends to look much older than she really is.
This only applies if the only thing others see is our lips. I’m just as guilty as any other for obsessing over a single perceived beauty flaw and forgetting to look at the whole picture.
Sure, the lips might look older, but if the skin is free of fine lines and wrinkles, the person still looks young. It all boils down to the desire to always seem younger and the obsession only gets worse with age.
A Growing Trend
Like many beauty trends, plumper lips are the in thing right now. Years ago, a larger backside was mocked, but now women are getting implants to better fill out their jeans. Full lips are no different.
With pop culture influencing women now more than ever, fuller lips have taken off since they’re seen on the cover of every beauty magazine and tabloid. I’ve noticed lips seeming larger on models, actresses and musicians for several years now. It’s not all that surprising to see the trend catching on with women everywhere.
I can’t see women ever giving up completely on plumper lips, but I do see the trend gradually lessening. As soon as another celebrity claims thin lips with purple lipstick are the next great trend, you’ll see women clamoring to find purple lipstick and flatten their lips.
The Path to Plumper Lips
Some doctors are starting to turn away women in their quest for full, youthful looking lips. Why? Women want a drastic overhaul. I’ve seen women with a top lip that’s four times bigger than their bottom. I’ve also seen women proudly walk by with duck lips.
I always secretly hope these lips are the result of some type of allergy and the women will look normal again when the swelling goes down. Believe it or not, some women think this looks good. For others, it’s a tragic side effect of surgery or fillers gone wrong.
It’s extremely difficult to get enhanced lips that look even remotely natural. It’s far too tempting to go overboard to ensure everyone notices. Women have resorted to injections, fillers and permanent lip alterations in their quest for plumper lips.
Stick With Natural
In the end, natural looks better. I’d much rather have thinner lips than have a doctor stick a needle in my lips, especially if I just look strange the next day.
I prefer things like cinnamon oil and peppermint oil mixed in with my lip balm. I get a fuller look without any nasty side effects. There are plenty of lip plumping glosses, as well. Of course, you could always try lip exercises. I’ve never done them myself, but many women swear by them.
Regular exfoliation also helps by improving circulation. It’s not that difficult to try a few natural methods. The result is beautiful, natural looking lips. They might not be as plump as Angelina Jolie’s, but they’re yours. Be proud of yours lips and don’t obsess over yet another beauty trend.
I’ve got sweatshirts and hoodies in every room of my house…just in case I get cold. And I always get cold. Doesn’t everyone get cold on a humid, August night? Apparently not. When I took a poll, I was the minority. Like, the only one. Which kind of made me think.
Of course falling asleep at 8:32 on the couch every night, having to snake the bathtub every month from my hair falling out, or creating the tripod pose after a mile of my 5-mile run kind of made me think something was amok as well. A trip to Doctor Tom offered some insight. He thought I had asthma and sent me home with an inhaler.
When the inhaler failed to warm me up on a hot summer’s night I returned to Doc Tom, who proceeded to take some blood tests. He reported that my cholesterol was borderline (thanks Dad), my thyroid was perfect (thanks mom) oh, and what were we going to do about my severe anemia?
Wait … anemia? What anemia? I haven’t had any major surgeries. I’m not a vegetarian. I can practically devour an entire cow in one sitting. I drool at turkeys on the side of the road. I eat my spinach (sometimes—if it was hiding. And chopped up to resemble chives.) Okay, so I know that every month I go through super plus tampons like they’re not even there, and I have not one set of sheets that doesn’t remind me of that. But healthy me…anemic? Well, guess what? It seems as though I’m not the only one.
More than 3 million people in the United States have anemia, and women and people with chronic diseases are at the greatest risk for anemia.
What is anemia? It occurs when you have less than the normal number of red blood cells in your blood or when the red blood cells in your blood don’t have enough hemoglobin. Hemoglobin’s job is to carry oxygen from your lungs to all parts of your body. If you have anemia, your blood doesn’t carry enough oxygen to all the parts of your body and your body can’t work as well.
How can you tell (earlier than I did) that you may be anemic? Here are some common symptoms:
- Fatigue
- Breathlessness
- Fogginess
- Brittle nails
- Hair loss
- Pale skin
If you recognized any or some of the above, you may be anemic. The good news is all it takes is a simple blood test by your doctor to find out.
What do you do if your iron is low? There are a bunch of ways to increase your iron stores. First, you need to figure out why you’re anemic.
Here are some questions to ask yourself:
- Do you have heavy periods, often bleeding through tampons every hour?
- Do you exercise every day for more than an hour at time?
- Do you avoid red meat and/or are you a vegetarian?
- Are you on a low-calorie diet?
- Do you drink more than two glasses a day of wine or coffee?
- Do you have thyroid issues or a chronic disease like Crohn’s?
- Do other people in your family have anemia?
Regardless of your reason for being anemic, if you have low iron stores, it’s important to eat foods that contain iron and will help you to increase your stores.
Be mindful that heme iron (animal based) is more readily absorbed than non-heme iron (plant based). Eating heme iron will increase your stores faster. You can increase both heme and non-heme iron absorption by pairing it with vitamin C. For example, tomato bolognese sauce is a perfect combination of vitamin C from the tomatoes and heme iron from the beef.
If your reason for being anemic is that you bleed a lot during your period, talk to your doctor about ways to curb your bleeding. The pill, IUD, and minor surgical procedures have helped women to slow their periods and increase their stores. Unfortunately, I tried the pill and it left me with such horrible migraines that I swore to never put another hormone in my body again. Which leads me to supplementation.
If you’re iron is low, you need to get it back. Talk to your doctor about the best iron supplement for you. Many people find that iron pills can be hard on their stomachs and cause constipation. After much experimentation, I’ve found that one stopper full of liquid pediatric iron put into prune juice keeps my belly happy and my body healthy. Check with your doctor and see what your best option(s) are and don’t wait to feel better!
Categories
How To Make The Fitness Honeymoon Last
There is a honeymoon phase in all areas of life. Most of us had it when we began a new school year growing up. We experience it when we start a new job or business venture. The honeymoon phase is something we all enter when we start anything new—including a new health and fitness program.
So how do we make it last? If you want to keep the honeymoon feeling alive, there’s no better example to look to than marriage.
When people fall in love, they get married and go on the time-honored honeymoon. While it isn’t realistic to stay on your honeymoon forever (most of us have jobs and have to go back to reality eventually), we can take steps to keep the honeymoon feeling alive beyond the vacation.
Of course we’re focused on fitness here, but marriage and fitness have a number of overlapping principles. Here are some practical tips we can use to help keep the fitness honeymoon alive.
1. Remember why you started.
When I first met my husband, I was completely smitten with him. I loved the way he made me feel so special. I loved his romantic heart and Prince Charming appeal. I even loved his silly jokes. He often teases me saying, “you’re going to miss my jokes when I’m gone.” And the truth is, while sometimes they drive me crazy, I know I would.
It’s easy to lose sight of what made us fall in love with fitness to begin with. We forget all the benefits we gained when we started our fitness relationship—the strength, the stamina, the energy, the improved quality of life, and each little victory we experienced along the way. We begin to take our fitness for granted. Sound familiar?
If we want to keep the honeymoon going, like in a marriage, we have to focus on all the reasons we fell in love with fitness in the first place.
2. Continue the same effort level you had when you started.
When it comes to courting a new mate, there is a certain level of work involved. Dates are planned out perfectly. There is a lot of effort put into appearance and first impressions, as well as overall attitude and behavior.
Men are typically more polite, pulling out chairs and opening doors for their lady. Women are often more respectful, never daring to argue over where to eat or what to do. A date can look very different 20 years into a relationship. That doesn’t have to be the case, however—and it surely doesn’t have to be the case with your fitness journey either.
If you want to keep the honeymoon alive, the first step is to go back to the courtship. If the honeymoon seems to be over, think back to what you did in the beginning of your fitness journey and begin investing the same energy as you did to get fit to stay fit.
3. Keep making new discoveries.
When we begin a new relationship, we spend a lot of time getting to know our mate, learning about what make them tick. We want to know their favorite color, what makes them mad, and what makes them happy. Every new discovery is exciting.
When we start a new fitness program, we are also excited about learning. We are eager to invest the time it takes to understand fitness better. However, we risk losing that excitement if we quit making these discoveries.
4. Keep things fresh and exciting.
As you continue to explore new workouts and methods, you will have more opportunities to try new things. Since there are so many different types of workouts, there is really no excuse to let a workout get boring. Complacency kills. If you are too lazy to venture out of your comfort zone and try new things, you can lose interest very quickly—and your love for fitness will die.
5. Don’t let your guard down.
One of the biggest mistakes a married couple can make is to get complacent and let their guard down. There will always be temptations. We risk falling the minute we think we are strong enough to push the boundaries.
A newlywed is always more protective over their new sweetheart because they see their value. If you want to keep the fitness honeymoon alive, you must set up protective boundaries. You need to establish rules to hold yourself accountable and to protect your investment. As you build this hedge of protection around your health, you will prevent attacks that could lead you astray. The longer you stay committed, the more valuable your health will become—and you’ll learn to cherish it more and more each day.
It’s no secret that these days everyone is obsessed with technology, and runners are no exception. Look through the online photo album of a recent road race and I guarantee you that more than half of the shots will not be of runners beaming cheek to cheek or raising their hands in the air celebrating their accomplishments. No, instead you will see countless photos of runners crossing the finish line, head down, feverishly reaching to stop the clock on their GPS watches.
We are obsessed.
And in a society driven by gadgets and technology, it is no surprise. What was once a luxury in the running world, GPS (Global Positioning System) watches are now as common as a neon colored pair of running sneakers. But who can blame us? What runner wouldn’t want to know their exact distance run or pace at any given second, plus have the ability to immediately upload the data to our computers to analyze our run AND simultaneously brag to our friends on social media? Incase you’ve never met a runner before, I’ll go ahead and inform you: this group typically comprised of “Type A” personalities. And a valuable tool that can give us instant feedback regarding our performance is a temptation very few in the endurance community can resist.
But they (we) should try to resist more often.
While a GPS watch can indeed be a useful tool for training purposes, it can- and has – become a hindering crutch for many runners. So why should you give up your GPS watch…at least some of the time? I’ve got four good reasons for you.
1) So You Can Learn to Listen to Your Body.
So many runners now rely on the numbers on the screen of their GPS watch to determine their running pace, instead of listening to their bodies and running by feel. Relying on these numbers may physically and psychologically prevent you from being able to differentiate race pace, tempo pace, aerobic pace, and so on. What are you going to do if your GPS battery dies on race day? You need to have a general idea of what effort your body is putting forth without depending on technology.
Which leads me to my next point:
2) So you don’t become a slave to the GPS.
Let me ask a question: have you ever delayed or skipped a run because you forgot to charge your GPS watch and the battery is dead? You can admit it, I’m guilty as well. Sure, I totally understand the desire to know your splits or distance for a longer or important workout. But if you have come to rely on your GPS for your ALL of your training runs, finding out that you cannot run with the GPS for whatever reason may become frustrating, or even detrimental, to your training. And let’s face it, it starts to take the fun out of the sport you love.
3) They aren’t 100% reliable anyway.
I hate to be the one to break the news to you, but believe it or not, technology is not always accurate. GPS signals can be delayed, or even off in distance. As a result, the obsessive GPS runner may speed up or slow down their workout based on an inaccurate GPS reading, and therefore not reach their goal. Learning to pace based upon feel, and only relying on the GPS as a backup, will result in more consistent, successful workouts.
4) Don’t ruin your recovery.
Recovery days. We love them and we hate them. But easy workout days are prescribed for a reason; they allow your body to actively recover between more intense workouts. Now, as we’ve mentioned numerous times already, endurance athletes tend to be slightly obsessed with numbers. And being obsessed can lead to a hatred or dread for seeing a pace much slower than what we know we are capable of. For some people, knowing their pace at any given moment may cause them to push harder than they should for that specific workout. Leaving your GPS at home on easy runs will allow you to relax and focus on your pace based upon listening to your body.
Listen, you don’t NEED to know your pace and distance to enjoy a good run. And you also don’t NEED to know your pace and distance to become a better runner. Is the data provided by GPS watches helpful? Absolutely. But can it suck the enjoyment out of running? Yes. And if you lose the love and thrill for running, what’s the point in even continuing?
So if you find yourself getting frustrated by the numbers that are…or aren’t…showing up on the gadget on your wrist, consider ditching the GPS. At least some of the time. And remember why you loved running in the first place.
Recently my social media stream has been full of posts about the “hidden dangers of sunscreen.” Upon clicking through, my initial reaction was fear. The sunscreen I use every day, and the one I’ve been using on my children for years, was listed as dangerous.
Could my sunscreen actually cause cancer?
Rather than taking the information at face value and buying into the media hype, I dug a little deeper into the safety and efficacy of sunscreens. My conclusion? We all need to take a deep breath and calm down.
Here are the facts (not the hype) about sunscreens:
Sunscreens work best when they are used regularly and consistently.
As a pale person, I don’t leave the house without applying sunscreen. Ever. I wear a high SPF sunscreen because after years of experimenting, that is what keeps me from getting burned. Lists of “safe” sunscreens, often only recommended zinc based products. Yes, these products work well, however they are very thick, clog pores, and leave a white residue. Thanks, but I’m not interested in the kabuki look. Again, the key is to use the sunscreen consistently, so finding one that is easy to use, feels good on the skin, and doesn’t cause breakouts is important.
The science doesn’t add up.
There has been great hue and cry over some ingredients in sunscreens. Some even claim those ingredients cause cancer. However, there is no verifiable scientific evidence to prove any of these ingredients cause cancer. The ingredients have in fact been rigorously tested. Here are the facts as reported by numerous independent scientific sources:
Oxybenzone: One of the studies often sited involved mice that were fed oxybenzone. Misunderstanding the results of this study caused some people to claim the chemical, when applied to the skin and not ingested, could cause cancer. This is in no way supported by the results of the study. Research on humans has shown the chemical applied to the skin is safe.
Retinyl Palmitate: This chemical is a form of vitamin A and some people claim it speeds the growth of tumors based on a study that was never published in a peer reviewed journal. There is no evidence retinyl palmitate or vitamin A does anything other than prevent skin cancer.
Nanoparticles: The concern that the small size of these chemical particles would allow them to penetrate the skin, attack DNA, and cause cell mutation is unfounded. Nanoparticles cannot penetrate live skin. The entire point of these chemicals is to apply them to the outside of the skin to create a barrier of protection. Some people are also concerned that breathing these nanoparticles while applying spray-on sunscreen will cause mutation. Experts suggest the only real concern about spray-on sunscreen is that people do not apply enough of the product, which leads to a false sense of protection.
You only need a little sun to get vitamin D.
Go ahead, use the sunscreen. Your body will still convert sunlight to vitamin D. On average, we only need about 15 minutes of sun exposure to get the vitamin D we need. The small decrease in vitamin D conversion that may be caused by a sunscreen in minor. Too much sun exposure actually destroys vitamin D, so relying on diet based sources such as milk products and oily fish may be the better strategy.
Sunscreen is just one tool in protecting yourself from skin cancer.
Experts agree that a full package of sun protection involves sunscreen as well as wearing a hat and other sun protective clothing, staying in the shade when possible, and avoiding tanning beds.
Skin cancer is a serious concern. According to the the Skin Cancer Foundation one in five Americans will develop skin cancer in their lifetimes and more than two million new skin cancers are diagnosed every year. Skin cancer prevention is essential. Be smart about sun exposure, know the facts, and use the sunscreen that works the best for you.
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Can You Actually Be Fit And Fat?
During my latter years as a personal trainer, I developed a keen interest in sculpting the bodies of full-figured women who weren’t necessarily seeking to lose weight. One of my most memorable clients was a curvy plus-size model who frequently graced the pages of mainstream magazines, catalogs, and brochures worldwide.
Standing 5’9″ at 240 pounds she wore a size 18, and because of her lucrative modeling career, weight loss just wasn’t an option. Her primary goal was to maintain a “thick” but “fit” hourglass figure, being sure not to reduce her size to less than 16. I helped her to meet that goal through a targeted weight-training program combined with short but frequent bursts of intense cardio exercise.
Still weighing in at over 200 pounds, this woman possessed outstanding cardiovascular fitness, strength, and endurance, along with a beautiful set of curves.
In this day and age when thin is in, this may seem quite unorthodox, perhaps even heretical. But many overweight and obese people nowadays have totally embraced their size and shifted their focus to living healthier, happier lives. Whether this can happen in reality or is just a perception, this prompts us to ask whether it’s possible to be “fit” and “fat.”
Before I even attempt to answer this question, I must first clarify my use of the term “fat,” as I’m really speaking of a state of being “over-fat” in terms of body composition.
Let me break this down a bit further.
Body composition essentially refers to the relative distribution of your fat and fat-free weight, the latter of which includes vital bodily fluids (blood and water) and “lean” tissues (bone and muscle).
Unbeknownst to many, body composition is actually a major component of health-related fitness. A healthy body composition encompasses a low percentage of fat weight (body fat percentage) and a high percentage of fat-free weight relative to overall body weight.
In this light, an overweight person with a healthy body composition could very well be classified as “fit” in spite of their society-driven unfavorable weight status.
Consider my former full-figured client who was arguably more muscular than some women of thinner stature, mainly due to her rigorous weight training routine. Compared to fat, muscle is very dense. As a result of training, this woman’s increased muscularity made her appear to be heavy and stocky when in reality she was just lean.
But, unfortunately, a generic body mass index (BMI) calculation based on height and weight would simply classify this as fat and therefore unhealthy.
Although some overweight and obese people are in fact carrying too much body fat, others may simply hold too much muscle, which isn’t at all a bad thing.
In truth, having a higher body fat percentage substantially increases the risk of obesity-related health problems such as high cholesterol, elevated blood pressure, and type 2 diabetes. But this holds true even for “over-fat” people with smaller frames who generally appear to be thin.
Indeed, one in four thin people has prediabetes and is classified as metabolically obese.
In the case of my former client, it’s better to be overweight (albeit misclassified as “fat”) and fit than thin and unfit.
Personally, my body weight is heavier than “normal,” and according to the BMI scale, I’m also overweight. Still, through regular exercise training and good nutrition I’ve been able to maintain a healthy body composition for nearly 20 years and am, by all measures, extremely physically fit. I can outrun most petite women and even out-lift some men.
So to the question of whether it’s possible to be “fit” and “fat” my answer is simple: It isn’t.
Whether you’re thin, overweight, or obese, holding on to excess fat inherently puts you at increased risk for chronic disease.
Truthfully, the body weight reading on your scale is irrelevant. An unfavorable body composition is the real problem here. In fact, numerous studies have shown that maintaining a favorable body composition can reduce the risk of type 2 diabetes, elevated blood pressure, and other risk factors for heart disease, even in the absence of weight loss.
Remarkably, such effects are largely due to reductions in body fat as a result of weight training and cardio exercise, as opposed to simply dieting for weight loss.
At the end of the day, being overweight or obese doesn’t mean you have to succumb to poor health, as you can easily achieve an optimal level of fitness regardless of your size. Fitness generally starts and ends with good nutrition and regular exercise training. By incorporating both, you will surely achieve an ideal body composition, which is a much better indicator of your health status.