Tag: hemingway

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Nosh

Bottoms Up! Why You Should Be Drinking More Water

Adding water to your diet is one of the simplest things you can do to improve your health.

Unfortunately, many kids in the United States are raised on sugary sodas and juices and grow up skipping the H20. This habit often persists into adulthood with potentially detrimental effects. 

The standard for water intake used to be eight cups a day, but many experts have backed off that guideline in recent years. In reality, everyone needs a different amount of water based on diet, exercise, and various other factors. That being said, the Centers for Disease Control (CDC) estimates that drinking less than four cups of water a day is probably inadequate for a healthy adult. 

In a 2007 CDC study, 43.7 percent of respondents reported drinking less than four cups of water a day. That doesn’t sound too troubling until you consider that our brains are about 85 percent water, and our muscles are 70-75 percent water. In short, it’s an essential chemical component of our bodies that we should be replenishing.

Here are several ways that increasing your water intake can provide health benefits:

Hydration

The most obvious benefit to drinking more water is hydration. The Internet has helped spread the idea that 75 percent of the country’s population is chronically dehydrated. That’s probably an exaggeration, but there are definitely a lot of people who could use some more of the clear stuff. 

Dehydration can drain your energy, making you sluggish. It can also cause headaches when your body starts to squeeze your brain and muscles for any bit of water it can find. Try grabbing a glass of H20 to counteract these effects. You’ll feel better in no time!

Calorie Control

One of the best things about water is that it has 0 calories. Slamming bottles of water isn’t going to magically make you shed 50 pounds. But when you consider a can of regular soda contains more than 100 calories, it’s an easy substitution that could save you hundreds of calories per day. 

Water might also be valuable in curbing hunger because it fills your stomach. A 2010 clinical trial found that drinking two cups of water before meals decreased calorie intake and aided weight loss. Additionally, drinking cold water forces the body to warm up slightly to keep a consistent temperature of 98.6. It only burns about eight calories, but that’s better than nothing!

Increased Metabolism

Experts have gone back and forth on whether water truly helps people lose weight. A 2004 German study presented interesting results on the subject, though. The study showed that after drinking 17 ounces of water, the subjects’ metabolic rates increased by 30 percent for both men and women. 

The study said the increase started within 10 minutes of drinking water and peaked after about half an hour. The researchers estimated an average person could burn thousands of extra calories a year simply by drinking more water every day. It probably won’t give you a six pack, but it won’t hurt either!

Energizing Muscles

Drinking water is especially important when exercising. If your muscles don’t maintain a normal balance of water and electrolytes, this can lead to muscle fatigue. That’s bad enough, as it can result in reduced power, speed, and mental focus. However, dehydration and muscle fatigue during exercise are also thought to contribute to muscle cramps.

It’s a rather painful ordeal that no one wants to endure. To avoid this, make sure your water intake is adequate before exercising. According to the American College of Sports Medicine guidelines, you should drink 17 ounces (about two cups) of water at least two hours ahead of exercise to avoid dehydration.

Flushing Toxins 

Keeping hydrated is the best way to flush toxins from your body. We get rid of that waste primarily through urine, and drinking plenty of water helps the process because it’s a natural diuretic. More bathroom trips might be annoying, but that’s a small price to pay for your health. 

Evidence also suggests that drinking plenty of water helps prevent kidney stones (something you really don’t want to experience) and urinary tract infections. 

Gastrointestinal Tract

Water also plays an important role in digestion. It can stimulate the gastrointestinal tract, which helps digestion and intestinal transit. That’s a fancy way to say water will help keep you from becoming constipated. 

More often than not, simply drinking more water (instead of relying on harsh laxatives) will resolve problems with constipation.

Smooth Skin

Dry wrinkled skin is another nasty side effect of dehydration. Your skin contains water (like many other parts of your body) and needs it to function properly. Taking in plenty of water will keep you looking your best. 

Remember this the next time someone asks for your drink order!

Categories
Lifestyle

Dominating the Lunch Break Workout

The Centers for Disease Control and Prevention (CDC) states that all adults need at least 150 minutes of physical activity each week. This can easily be broken down into five 30-minute sessions. Exercise is proven to improve people’s physical and mental health, but if you’re anything like me, finding the time is harder than actually exercising.
I personally prefer doing outdoor activities, but motherhood has made me prioritize my time in ways I never imagined. It’s easy to say that I’ll whip out the jogging stroller once I’m home, but something always seems to prevent me from leaving. Instead of waking up at 5 a.m. to get in a workout, I’ve discovered an even more time-efficient way to get in my cardio: lunch breaks.
This takes a lot more planning than you might imagine. Not only do I have to have an exact plan for my regimen, but time is of the essence. In addition to this constraint, heading back to the office post-workout is tough because I want to appear professional. We all know that even after a shower, you won’t look the same as when you left your desk.
I’ve gotten some of my friends into working out during lunch too, so I thought it was time to share some secrets on how to squeeze in the best workout during your lunch break and still head back to the office looking runway ready.

Plan Ahead

The night before, I always organize my gym bag, making sure I have all of my essentials: shoes, clothes, and shower gear. It’s easy to forget deodorant when bustling around in the morning, so this is a stress and time reducer.
Next, it’s important to figure out where and what type of workout I want to do. Is Tuesday cardio? If so I’ll decide ahead of time if the treadmill, bike, or elliptical is my best option. If there’s a class I’ll grab that because I have no room to drag my feet. Interval or hill workout? It doesn’t matter, but I make sure I’ve decided before getting there. There’s nothing worse than standing aimlessly in the gym. Free weights are ideal when I’m doing strength training. Typically, there are multiple dumbbells with my preferred weight, as well as jump ropes, resistance bands, and whatever else I enjoy. (P.S. Always make sure to have a backup plan in case the equipment is taken.)
You know what really gets my heart rate pumping? Playlists. I cannot get enough dubstep or hip hop. It keeps me on beat while I’m running, but there is nothing more frustrating than having a poor playlist or, worse, none at all. Quite frankly I don’t have time to be switching from song to song. Plus it’s going to take away from my focus. I always make sure that my tech gear is cued up so this trip doesn’t end with me flying off the treadmill or staring at my phone for minutes at a time.

Leg Day

So the day has arrived. I’m swamped with work, but I know that my midday break won’t be in the typical stuffy room or crowded outdoor patio. One tip I always follow is wearing something to work that’s both work and workout appropriate. This easily saves five minutes since I don’t have to worry about changing beforehand. I also use bracelet-like hairbands. They don’t crimp my hair, which I really appreciate if I’m going to wear it down afterward.

Shower Time

Now it’s the dreaded shower time. To me, showering is a time killer, so I cut corners as much as possible. I keep my hair up in a bun and quickly rinse off. I always bring my own soap, because chances are the gym’s is out, plus it tends to dry my skin. Showering should only take about 90 seconds. I hop out, dry off, and–this is the most crucial part–apply baby powder. I toss some baby powder on my underarms and any other body part that tends to sweat post-shower. Then I swipe on some deodorant and reapply my makeup.
I find that it’s easiest to wear minimal makeup on gym days. I’m obviously going to take it off before my workout (using disposable makeup wipes), but having to take the time to reapply it is killer. However, if I have a meeting that day, or just feel like being extra fancy, it can most certainly be done.
Now that my body is dry and my face is ready, it’s time to tackle the mane. I have no problem braiding it or doing a topknot. But that gets old if I decide to work out every day. In this situation my best friends are dry shampoo and texturizer. I’ll spray my roots with the dry shampoo to absorb any sweat, then I’ll flip my hair upside down and spray till there’s a cloud of texture. I like the “piecey” and effortless look, and these sprays have always done the trick.
These are the steps that I’m religious about. If you have tricks of your own, comment below! I’m always interested in improving my game in and out of the gym.

Categories
Sweat

Fear Not, It's All Perfectly Normal… For a Runner

Sprained ankles. Stress fractures. Strained muscles. These are all of the obvious ailments people may think of when you mention “running injuries”. 

But like most things in life, there are ailments runners suffer that you often don’t hear or think of, until you yourself are painfully suffering from them. It’s kind of like giving birth: everyone knows that labor and delivery is a painful process, but very few people know the nitty-gritty details of the experience. These types of things that are conveniently left out of movie scenes and blog post recaps, and then you find yourself in the delivery room going “WHAT IS HAPPENING TO MY BODY?” 

Of course, running is no exception. So, want to know some of the gross, unexpected, actual ailments that runners experience besides the obvious? Let me break the bad news to you (and all of the ways you can try and avoid these mishaps):

Chafing.

You’ll never truly realize the pain of chafed, well, anything, until you get in the shower post run, and the hot water hits all of the places that have been rubbed raw during your last run. The pain hits like white lightning, and you’ll likely scream and jump. It’s at that moment you realize that your sports bra dug into your shoulders over the countless miles, or thighs rubbed together one too many times, and you are now missing a few layers of skin. 

And let me tell you, it hurts. 

Next time, you can avoid that pain by lubing up before your run with a product designed to prevent chafing in athletes, like BodyGlide. Pro tip: you can almost never use TOO much lube. Apply liberally, and if it’s a long run and you have spots that are particular sensitive to chafing, consider carrying that lube with you for reapplication. 

Bloody nipples.

I’ll never forget the first time I witnessed a guy with bloody nipples at a race. His white shirt looked like he had run through a crime scene. I was slightly terrified, and then somewhat amused when I learned that men’s nipples often rub raw on their t-shirts over the course of a longer run or race. Women are often spared this atrocity thanks to their sports bras holding everything in place and avoiding the rubbing of the shirt directly on the skin. 

Guys: to avoid this ailment, and perhaps avoid scaring small children, be sure to use some sort of lubrication to prevent chafing. Want even better protection? Some runners use bandaids, medical tape, or products specifically designed for this issue, like Nip Guards, placed over their nipples. 

Blisters.

It starts as a small hot spot, a slight discomfort. Then the pain begins. Before you know it, you are limping simply to try and prevent the raw, fluid filled bubble on your foot that now impedes your every step from getting even worse. What’s worse, blisters seem to get exponentially worse with longer distances. I’ve seen blisters as small as a pencil eraser, and some larger than a half dollar. 

Nothing, I repeat, NOTHING about a blister is fun.

To prevent them? You guessed it: lube those feet! Also be sure to wear shoes that fit, to avoid sliding around in your shoes and causing extra friction. Lastly, wear socks designed for running; they are more likely to wick away sweat and stay dry, as well as less likely to shift around on your foot. 

Trench foot.

This might be one of the gnarliest running ailments I have ever seen, and one I had not heard of until I became more familiar with multi day and off road events. “Trench foot” is a term given to your feet when they essentially start to fall apart during a race, typically because they have become oversaturated. Skin cracks and peels, numbness occurs, and the outer layer of the foot essentially starts to decay. The term was coined after soldiers suffered this ailment while fighting in trench warfare during World War 1. 

In some instances, such as race courses that consistently go through water or mud, maintaining dry feet is nearly impossible. But do your best, change socks if at all possible (for longer distance races) and use a powder such as Anti Monkey Butt (yes, that is really what it is called) to help absorb extra moisture. 

Black & lost toenails.

The constant pounding of your feet on the ground, or the pounding of your toenail against your shoe, can cause blood to pool underneath the toenail. When the blood dries, you are left with a toenail that looks black…and it tends to stay that way for months. And even worse, sometimes that pounding can actually cause the toenail to separate from the nail bed, causing it to fall off completely.

Gross. 

The number one way to prevent these toenail ailments is to make sure your shoes fit properly. That way, the foot will not slide around, causing the toenail to bump against the front of your shoe. Lastly, keep your nails trimmed. The shorter they are, the less likely they are to catch or hit your shoe. 

Mysterious rashes.

You wake up the morning after a long run to an itchy rash on your legs, or maybe on your chest. What the heck is that? Well the answer is: it could be anything. Did you run through the trails or off-road? Maybe you encountered some poison ivy. Or maybe it was a particularly humid day, and you’ve given yourself a heat rash…or worse, some sort of athlete fungus.

Whatever the mystery rash may be, chances are you might be able to avoid it by showering immediately after your run. If you can’t immediately shower, don’t sit around in your sweaty, wet clothes. Change into something clean and dry. 

Now, these ailments are all pretty common, but are not the only ones runners suffer. But if you’ve noticed there tends to be a recurring theme between them all: wear the appropriate clothing and shoes, and take a few preventative minutes to lube up any place that might experience friction. And hopefully, you’ll be spared from these nitty-gritty ailments that your runner friends “forgot” to tell you about when you first started running. 

Categories
Lifestyle

Don't Flush! Take The "Plunge" on Saving Our Environment

Tossing unwanted trash is a part of our daily routine. It’s so easy to drop that apple peel down the disposal, or trash that unwanted pillow right into the garbage. But let’s get to the real nitty gritty. Show of hands, how many of you flush down your tampons, cotton balls, or even Goldy the goldfish? Come on, don’t be shy. Well, you probably want to pump the breaks on this. Although no one wants an acetone soaked cotton ball or “moist towelette” littering their trash bin the results of flushing them down the loo are actually catastrophic.
Chemicals are being eliminated into the water polluting water systems and killing animals. And remember good ol’ Goldy that you thought was dead? Well, many sewer inspectors say that they’ve found massive goldfish just living down there breathing in all of those fumes. Can you imagine a more horrifying existence than that? Oh don’t forget the condoms you or your significant other have been flushing. Ya, those bad boys are not biodegradable and have a tendency to clog pipes and once again eliminate small ecosystems.
Here’s a quick and easy list of items you should most definitely NOT be flushing.
Tampons: Tampons are the bane of plumbers’ existence. Tampons clog toilets; they’re not even meant to be flushed. So stop, just stop.
Cigarette butts: Not only are they just bad for you, but there are a ton of really disgusting chemicals inside them. All of those toxins that are released into the water eventually have to be filtered out again and chances are some of them are gonna squeeze past that filtering process.
Dental Floss: Even though it’s minuscule in size it is NOT biodegradable.
Animals: No animal should be flushed down the toilet. Whether it’s a minnow to an alligator. We’ve all heard the horror stories. Just don’t do it.
Prescription medicine: You know those climactic scenes in movies where the drug addicts flush their pills? This is extremely harmful on the environment. These drugs kill bacteria, will contaminate groundwater supplies, and can have terrible effects on wildlife downstream. There are various services, such as takebackyourmeds, that will dispose of your meds properly.
Condoms: Condoms don’t break down in water. Enough said.
Wet wipes: Even though they claim to be biodegradable this is when they’re observed for an incredibly long time. Sydney Water claims that 500 tons of wet wipes are removed from Sydney’s sewer each year. Pretty gross, huh?
Hair: Hair clogs showers so what makes flushing hair down the toilet any different? Over time all of that hair you’re flushing will turn into one giant ball that will not only clog major pipes, but the smell that’s been accumulating over time…pretty horrendous.
Cotton balls: Cotton balls are another one of the offenders that don’t break down just piling up bigger and bigger until the entire sewer system just explodes with soggy cotton balls. And let me tell you, no one wants to be around for that!
Some of these are pretty common knowledge while others…not so much. So what’s a good rule of thumb? If it’s not your bodily waste or toilet paper…just chuck it in the trashcan. Wouldn’t you rather whisk it outside than risk it coming back up all over your floor?

Categories
Lifestyle

Running ID – Never Leave Home Without It

“It’s never going to happen to me”.
Famous last words that we are all used to hearing as a warning from others; a warning to never assume that we are immune to the possibility of whatever bad event they are talking about.
I don’t want to sound like a mother lecturing you with my finger wagging in your face (even though I am a mother…and I’m quite possibly about to lecture), but this topic is serious and very important: running with identification.
Because like it or not, a running emergency or accident very well could happen to you, despite taking all of the right precautions.
Serious question: if something were to happen to you while you were out for a run, how would you be identified? How would first responders know who you were, what your possible health concerns might be, or who in your family to contact if you were unable to speak for yourself?
I hate to sound so morbid, but it is one of those unfortunate situations that we truly don’t stop to consider until it is too late. (How is that for another horrible cliché saying?)
But instead of continuing this downer of a conversation, lets talk about what we CAN do to ensure we have proper identification on us at all times when running. Here are my suggestions:
1) Emergency contacts in your phone.
I list this one FIRST because I want you to know that it’s not necessarily the best option. Let’s face it: in this day and age we are pretty attached to our cell phones, and hardly ever leave home without them. Numerous times I’ve heard people say something along the lines of “don’t worry, I have my phone!” But a phone is no guarantee.
Listing “Emergency Contact” or “ICE” (in case of emergency) in your phone may be useful in allowing medical professionals to contact your family after an emergency. However, in an accident, there is no guarantee your phone doesn’t get lost, or break. Or maybe you have your phone password protected, preventing anyone from finding the ICE number. The point is, cell phones are not a great source of identifying a person. So yes, while they can be possibly be useful, they shouldn’t be relied on as your only source of identification.
2) Carry an actual ID card.
Drivers License, student ID, anything that will give a positive picture and identification. Carry it somewhere obvious, but somewhere safe where it won’t get lost.  If you’d rather not carry an actual card, write your information, along with emergency contacts, on an index card and carry it in your running belt or the pocket of your water bottle (just for an example)
3) WEAR an ID.
The running and endurance community has been incredibly proactive about making it virtually effortless to wear an ID. Companies like Road ID, Yikes ID, and 1 Band ID have created ID tags that can be worn on your wrist, on your ankle, on your watch, or even on your shoe laces. These ID tags are obviously customizable, to include your information, your chosen emergency contact, as well as any possible allergies or medial conditions. Most of these items are under $20, making them an affordable, yet invaluable, investment.
In my opinion, wrist ID’s are your best option. Most first responders are trained to look for medial alert bracelets, which are typically worn on the wrist and contain vital health information for those with serious allergies or other medical conditions. While looking for that bracelet, they will stumble upon your ID tag, and voila, you’ve been identified.
4) Tattoo your information on your body.
I’m only kidding. Maybe. (No, I’m just kidding.)
So, now that you’ve read this article, I challenge…no, I implore you acquire some sort of identification to take with you on your next run (if you haven’t already. ) Because it’s better to be safe than sorry (morbid cliché #3).
And remember what your mother always told you: never leave home without clean, uhhh, running shorts and identification.

Categories
Nosh

Changing the Way You Think About Soft Drinks

How Bad Are Soft Drinks For Your Health?

The short answer: Very!

Yes, I can hear the screams now, “Don’t take away my soda!”

But here’s the truth: Soft drinks are the largest source of empty calories in the American diet and soda drinkers are at higher risk for obesity and heart disease.

Before you put your hands over your ears and sing “La la la” to drown out the message, let’s look at how your body digests a soft drink.

Our bodies are designed to digest food slowly through many phases in the stomach, large and small intestines. This slow digestion releases calories as fuel into the body to be used over time, rather than all at once. The process of digestion itself burns calories. Any unused calories are then stored as fat. Soft drinks, however, are liquid calories which need no digestion and are released into almost immediately. For most people it would take an hour of walking at a moderate pace to burn the nearly 200 calories in a typical can of soda. Given that most Americans move just 8 minutes per day, it is easy to see how the empty calories in soft drinks contribute to obesity.

People who drink at least one soft drink per day are 27 percent more likely to be over weight and are likely to eat more calories per day than non-soda drinkers. Drinking soft drinks does not make you feel full and, even worse, stimulates hunger.

So, does this mean you can never have a soft drink?

No, if you really love the taste, have a soda as an occasional treat. Think of soft drinks as what they are, liquid candy, not a beverage.

Would you eat a bag of Skittles as a side dish at dinner?

A 2.6 ounce bag of Skittles contains approximately the same amount of sugar as a 20 ounce soft drink. You body needs water to digest and function properly. Drinking water at meals rather than soda will aid digestion, cut empty calories as well as support your immune system, and keep muscles and joints working well.

But, what about diet soft drinks? That’s better right?

You would think diet soda would be a better choice, but it turns out it may be even worse for your health. Daily diet soda drinkers are nearly 50 percent more likely to have heart disease than non-soda drinkers. Again, drinking soda of any kind doesn’t make you feel full, and artificial sweeteners also stimulate hunger.

The jury is still out on whether artificial sweeteners and other ingredients including in soft drinks cause cancer or other health concerns. In typical studies, rats are fed a “clinical dose” of the ingredients to see what happens. This dose is many times more than a recommended serving. With the average American drinking nearly 600 cans of soft drinks per year, many of us are consuming a clinical dose.

Do your body a favor. Limit soft drinks and be kind to your heart.

Categories
Wellbeing

How To Practice Vulnerability For Stronger Relationships

Vulnerability is literally your “ability” to be vulnerable. It’s the deep expression of your most sacred thoughts and feelings, and it’s the willingness to share yourself with others authentically and without apology. Vulnerability is also about exposing your flaws, secrets, and darker sides without shame. The capacity to be vulnerable depends on many things, including your upbringing, your level of courage, and a feeling of safety.
Growing up you might have been taught both implicitly and explicitly to be emotionally strong. You learned to control your feelings and to avoid burdening others with your pain. When vulnerability is discouraged you develop a sense of shame not only about having feelings but also expressing them. Thus, being vulnerable doesn’t come easily to everyone, particularly when you struggle with emotional expression in general.
Brené Brown, one of the leaders in the vulnerability movement, defines vulnerability as “uncertainty, risk, and emotional exposure.” She has stated that to be human is to be in vulnerability. This means that it’s in your nature to be vulnerable, which suggests that your inability to be vulnerable can lead to inauthenticity and a disconnection from your self.
If you think of emotional expression as being weak, then you’ll resist being vulnerable. If you learn to value your own feelings and see them as important, you will be more compelled to express yourself.
If you’ve been avoiding vulnerability you might be noticing some of these in your relationships:

  • Disconnection
  • Feeling unsupported
  • Loneliness
  • Disappointment
  • Frustratration

It’s definitely exposing to share your feelings or imperfections. It can feel as though you’re standing naked in front of the world just waiting to be judged and demoralized for being your most honest self.

This is why it’s not wise to be vulnerable with everyone.

The practice of vulnerability needs to be reserved for the precious few people in your life who have earned the right to experience you in this way. When expressing your vulnerability goes well, it deepens your intimacy and connection in your relationships. When it isn’t received with tenderness and understanding it can hurt deeply and ultimately make you shut down.
Becoming a more vulnerable person happens over time with practice, courage, and personal insight. The more you know and accept yourself, the easier it will be to share and be vulnerable. Being vulnerable is not something you do in your day-to-day interactions; it needs to happen with intention and mindfulness.
Ideally you will set up the right context that ensures a positive experience and in which you can feel completely safe and open.

When you feel ready to begin practicing vulnerability, you’ll want to set yourself up for success.

Here are some beginning steps to practicing vulnerability with someone you love:

  1. Get clear about what you want to share or ask for. This should be one or two feelings that seem important for the person to know. Examples might be “I’m struggling a bit at work and I need your support” or “I’m feeling lonely in our relationship.”
  2. Schedule a specific time to talk so you know when you will be having the conversation and can have time to prepare.
  3. Sit in a meditation before having the conversation. Do a heart-centered practice that opens you to giving and receiving so you are in a good place to speak your feelings.
  4. Before you begin to speak, set some boundaries that ensure your safety. This can be explaining that you do not want any advice or that you don’t want to receive anything negative in response to what you will be sharing.
  5. When you’re done sharing, express gratitude and appreciation to the listener.

The greatest obstacle you’ll need to overcome when working toward being more vulnerable will be what you’ve learned and been conditioned to believe about opening up in this way. You’ve been bombarded with messaging from the culture and from your smaller world that promotes independence, bucking up, and dealing with your own problems. Asking for help and support is often connected to a deep sense of shame because you believe that you should be able to handle whatever comes your way.
The truth is that it takes a lot more courage to admit weakness than it does to show strength. Be brave and know that no one has ever died from sharing their feelings, but many people have become happier as a result of doing it.

Categories
Sweat

Can You Really Get Salma Hayek's Toned Curves Without Exercising?

We’re all looking for that miracle daily routine that keeps us burning fat and toning our bodies without even noticing it. Salma Hayek claims to have found it.

The stunning actress and newly-minted beauty guru says she rarely hits the gym like the rest of us mere mortals. “I don’t exercise,” she told People. “I just hold my body in a way that activates muscles all day long.”

According to Hayek, an expert in London taught her “how to hold my body in a way where the muscles are activated all day long.” The idea is “toning without clenching,” relaxing parts of the body that don’t need while simply creating an awareness of the muscles you are using as you do it. “So even when you brush your teeth, you’re working the muscles,” she proclaims.

All right, I’ll admit it. I was really skeptical of this one. But as it happens, there’s some truth to Salma’s tactics–which she says are based in restorative yoga.

First off, let’s talk yoga. If you haven’t tried it, it’s an amazing addition to your workout routine with potential full-body benefits–as research is bearing out more and more. One study published in European Journal of Preventive Cardiology actually showed the practice actually has some aerobic merit in addition to making those muscle groups lean, taut and toned all over.

With that information, I thought there might be something to this muscle-activation deal, so I asked my friend Joan Pagano, an NYC-based personal trainer and author of Strength Training Exercises for Women, for a validity check–and she was so happy I brought this up.

“It’s true that, as you develop kinesthetic awareness of using your muscles, you can consciously activate them in your daily activities to engage the core, stabilize the shoulder blades, contract your glutes to squat and your biceps to lift and carry,” she told me. “This is something we should all aim to do!”

Ah! And I wasn’t even aware that we needed to be that aware of our muscles in daily life.

Basically, Joan says that if Salma’s running around during her (sometimes) 20-hour workday while also activating muscle groups, she could be staying in decent shape if she had a solid level of fitness to start. Now, it’s still good to get your heart pumping with some traditional aerobic exercises–get on that bike, hit that treadmill, go for a swim, and so on–to keep your cardiovascular system primed and promote longevity.

And in terms of activating those muscle groups… you won’t necessarily build muscles by activating them throughout the day, but you can help maintain them with low-level contraction techniques. “You’ll also improve your posture, alignment and overall body mechanics,” Joan says.

So, let’s say you’re like Salma. You have basically no time to exercise. Like, blink-and-you’ll-miss-it space in your schedule. What’s one to do?

Ms. Pagano says that you should focus, at minimum, on getting in some simple body-weight exercises like squats, push-ups and planks to condition your muscles. For cardio, aim for 10-minute bursts of fast walking or stair climbing, attempting to rack up at least 30 minutes per day on most days of the week.

Then, once you have a base level of cardio fitness and muscle tone, you can try maintaining with Salma’s idea: activate muscle groups as you move through your day, and as you need them.

Joan has five ideas, which are all oh-so-easy:

“To engage your core and flatten your belly, “zip up” your abs as if you were zipping up a tight pair of jeans. Pull your navel in toward your spine, and then up, lifting the pelvic floor. This move trains the deep abdominal muscle that lies right under your jean zipper.

Stand up straight, rolling the shoulders down and back. Learn to hold them there to prevent rounding the back and developing a “forward slouch.”

When you bend and lift something, use the large muscles of your legs – the glutes, the quads and hamstrings – and practice the “hip hinge,” which means bending forward from the hips with your spine in neutral alignment.

Get up from any seated position without using your arms for support.

When you’re brushing your teeth, stand on one leg for balance and feel the muscles of that leg working to support you – especially in the ankles.

It’s good to be aware of the need for muscular awareness, right? I’ll never lift a box or brush my teeth the same way again.

Categories
Sweat

What the Heck Is Stomach Vacuuming?

I recently heard someone talk about “stomach vacuuming” to help flatten the tummy. The first thing to pop up in my crazy brain was someone getting liposuction, but I was pretty sure they weren’t talking about plastic surgery.

Even though I’ve been in the fitness industry for over twenty years, I had never heard of stomach vacuuming before. As far as I knew, stomach vacuuming was nothing more than attaching a vacuum hose to your belly. I have a very short torso and have always struggled with having somewhat of a pooch, so I was immediately intrigued. Besides, what girl isn’t eager to check out a new ab-flattening trend? The investigation began.

How It Works

To my surprise, I did not have to pull out my credit card and order some awkward stomach vacuum device. Not only did stomach vacuuming not include an actual vacuum, there was no shortage of information on the topic. The stomach vacuum was an actual exercise, and the Internet was riddled with websites and instructional videos on how to perform the mysterious stomach vacuum.

When I watched one of the how-to videos online, it found it incredibly difficult not to giggle. I was expecting so much more than someone just breathing out all their air and sucking in their abs. However, that was pretty much the extent of the exercise.

The stomach vacuum exercise requires you inhale as much air as possible and then exhale as much as possible, while sucking your stomach in as much as possible. After you blow out all your air, you hold this position for at least 20 seconds (while, get this, attempting to breathe normally) and repeat for several sets.

The concept behind the stomach vacuum exercise is it targets the deeper abdominal muscles, called the transverse abdominals. These muscles act like a girdle to the waist, which are responsible for holding your stomach in tight.

While the whole stomach vacuuming terminology was new to me, I’ve done this exercise for years. Even though I never realized it was actually a true exercise, it was something I did throughout the day (like while driving my car). I would contract my stomach muscles and hold them tight while sitting at a red light to help train my stomach muscles to stay flat.

After doing more research, I discovered the stomach vacuum exercise had been around for a very long time. Maybe it recently reached fad status after making a few appearances in some popular magazines, like Shape and Men’s Fitness. Who knows what makes something rise to the top of the fad chart, but at least this fad has some validity to it.

Pros and Cons

Could the stomach vacuum be the answer to your poochy problems? No doubt, this exercise does work the transverse abdominals. You can feel the muscles working as you do it. And, if you are not used to working the transverse abdominals, you may even be sore afterwards. However, I wouldn’t count on it fixing all your tummy troubles.

The process of sucking in stomach and flexing your abdominal muscles for a few seconds is called an isometric contraction. During an isometric exercise, the muscles do not noticeably change in length and actually require little to no movement at all. Isometric training (like a wall sit or plank exercise) definitely has its place and can increase strength, but only to a certain point. Your body will adapt to the training and you’ll eventually need something more to continue making improvements.

In addition, stomach vacuuming won’t fix belly fat. Most people who have bulging bellies are fighting two different battles – a battle with weak abdominal muscles along with poor posture and another battle with food. You can do all the stomach vacuuming you want, but don’t expect visible results if you continue to be a food vacuum. If you don’t change your eating habits you will not only keep the fat around your belly, it will be harder to hold your stomach in with a stuffed gut.

Lastly, stomach vacuuming is not the best exercise for everyone. Like all isometric exercises, stomach vacuuming can be dangerous for some people because it increases blood pressure more than other traditional exercises.

The Bottom Line: Fit or Flop?

Working your transverse abdominals is essential to having nice abs, but so is reducing body fat. Used alone, stomach vacuuming would flop. However, combine this exercise with a lean diet, cardio and resistance program, and you will likely find stomach vacuuming to be a good Fit!

Needless to say, I’ll be adding stomach vacuuming back in my daily commute to work again.

Fit Tip: Top 10 Tummy Tightening Exercises

Stomach vacuuming isn’t the only exercise to work your transverse abdominals. Here is a list of my favorite top 10 tummy tightening exercises.

1. Plank 

2. Side Plank

3. Ab Roller

4. Diagonal Knee Plank (Slow Cross Body Mountain Climbers)

5. Swiss Ball Pike

6. Swiss Ball Jackknife

7. Swiss Ball Roll-Out

8. Plank Up Up Down Down

9. Side Plank Pulses

10. T-Plank

POWER PLANK WORKOUT

Try this plank workout demonstrated by my husband, Steve Pfiester.

5 Push Ups

5 2-Point Stance (5 on each side, 10 total)

5 Side Plank with Abduction (Leg Lift) LEFT

5 Crab Leg Lifts on each side (10 total)

5 Side Plank with Abduction (Leg Lift) RIGHT

45 Second Plank Hold

Repeat 3-4 times with little to no rest in between.

Categories
Lifestyle

Get Back to Nature for Ultimate Body Benefits

Remember when we were kids and our parents were constantly badgering us about going outside to play? All we really wanted to do was sit on the couch and watch reruns of The Brandy Bunch, but they were usually quite insistent. When we inevitably asked why we needed to leave the comfy confines of our homes they’d usually give us some vague answer about how it was “good for you.”

Well, it turns out mom and dad knew a thing or two, even if they didn’t have any science to back up their claims. Going outside really is good for your health, even as an adult. Here are some ways that spending a little time outdoors can improve your mood, clear your mind, and make you an all-around healthier person.

A Shot of Vitamin D

One of the better known side effects of going outside is that your body can actually pick up a healthy dose of vitamin D from just being exposed to the sun. This helps to promote stronger bones, which can help to stave off osteoporosis. But there is also mounting evidence that suggests that vitamin D can also help to prevent type 1 diabetes, as well as certain types of cancer, including colon, breast, and prostate. And with a plentiful supply right out your front door, you don’t even need to take supplements. (WebMD)

Improved Immune System

Looking for ways to boost your immune system so you can fight off illnesses such as the flu or the common cold? Then you’ll definitely want to head outside. Studies have shown that taking a walk in the woods has a positive impact on your white blood cell count, which is important in fending off viruses and germs that can make you sick. Better yet, the benefits from that simple hike have been shown to hang around for as much as a week after the visit to the forest, which indicates that the impact on the immune system is substantial and long lasting. (NCBI)

Restore Focus

Going outside has been proven to help restore your focus. Connecting with nature allows us to escape the daily grind, which puts constant demands on our attention. Computers, smartphones, televisions, and other types of technology can bombard us with updates, notifications, and messages, sometimes to the point that it can be overwhelming. But stepping away from those devices not only helps to clear the mind, but allows it to focus more keenly as well. Spending time outdoors on a daily basis is like a mini-vacation from those distractions, giving your brain the break it deserves. (Journal of Environmental Psychology)

Combat Stress

In addition to being incredibly distracting, modern life is also very stressful. We all have bills to pay, jobs to do, and friends and family that demand our attention. Simply going outside is one of the best ways to combat that stress, as nature has a way of bringing a sense of serenity to our lives. Taking a walk can go a long way towards helping you to relax, even more so if it is on a secluded trail rather than a busy street. You’ll be amazed at just how much a short stroll can do for your overall well being, bringing stress levels down and bestowing a sense of calmness. (NCBI)

It Will Make You Happy!

Pure and simple, going outside will improve your mood and make you a happier person. In fact, researchers have found that when we perform the same exact activities outdoors as we do when we’re inside, our levels of satisfaction and contentment go up considerably. That means taking a walk outdoors is better for you than walking inside on a treadmill. The same can be said for other forms of exercise too. But the bottom line is that nature just has a way of putting us in a better mood, no matter what we’re doing. (NCBI)

These are just a few examples of how going outside can have a positive impact on your life. If you need further proof, just start spending a bit of extra time outdoors and you’ll start to see the impact it can have on your life for yourself.