Fitness
Battling Post-Workout Soreness
A few tips to ease the soreness in your muscles and get them ready for your next trip to the gym.
Does your back hurt?
Working out and muscle soreness go together like peanut butter and jelly. Experiencing a bit of pain following a good workout is practically inevitable, and while you may want to skip the gym to get over the pain, there are better ways to overcome your soreness.
Wondering what they are? Read on to find out.
Stretch It Out
For many people, the idea of stretching is old fashioned, doing nothing but cutting back on the amount of time spent actually working out. However, if you want to beat soreness and avoid greater injury, stretching is a must. The best way to incorporate stretching into your exercise regimen is to do some light exercise first and then stretch out the muscles you will use during your routine.
But don’t only stretch before you workout. You’ll also want to stretch after a workout. Doing this will allow you to reap the benefits of reduced soreness, reduced risk of injury, and increased range of motion.
Apply Warmth, Cold, and Pressure
Another great way to beat muscle soreness is to apply heat and cold. If you find yourself dealing with regular soreness, toss some ice in a plastic bag and place the bag on the muscles bothering you most. You can also apply a heating pad, which will help bring additional blood to the site of your soreness and therefore bring some relief. Just be sure to not leave the heat or ice on your sore muscles for more than 15 minutes at a time.
When you want an even more enjoyable way to overcome exercise-induced soreness, beg your significant other for a massage or head to the office of a massage therapist. After a good massage, you’ll feel better than you have in a long time and be ready to keep on your workout schedule.
Work It Again
Feeling sore can make you want to stay in bed, applying ice and heat and more ice and more heat. However, staying still at home is not going to help you beat your soreness. Actually, this will cause you to suffer soreness after every workout from here to eternity. To beat your muscle soreness, get back out there and get some more exercise. Once you’ve been exercising for a few minutes and get past your initial discomfort, the aches you felt will be a thing of the past.
For the best protection, you should work out all your various muscles on a regular basis. This way, you can go ahead and let all the muscles in your body grow sore and in the process get more accustomed to working out. In the end, this will result in less post-workout soreness.
Bringing the Pain
Wish you could altogether do away with muscle soreness after working out? Well…you can’t. Because what you’re dealing with after exercising is as natural and inescapable as death.
The pain you experience after a good workout is known as delayed onset muscle soreness, a.k.a. DOMS. True to its name, DOMS sets in a bit after you’re done working out – between 24 and 48 hours later. Your DOMS shows up when you push your muscles beyond what they’re used to, causing tiny tears in the muscles being worked out. But have no fear.
These tears are not dangerous for the long-term health and function of your muscles. Beyond some post-workout soreness, the tears should have no consequences.
In the event you experience pain immediately after a workout or your pain does not subside after a few days, you may have done more than push your muscles to cause DOMS. You may have suffered a more serious muscle trauma. If a few days of rest don’t help you overcome the pain, contact your physician to prevent a more serious injury
5 Foods You Must Avoid
Another Great Article From Prograde Nutrition!
By Kevin DiDonato MS, CSCS, CES
Buying local, fresh foods from Farmers’ markets, organic farms, or from your local grocer can go a long way for your budget and your health. However, not everyone can benefit or wants to shop healthy. Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.
Food #1 Low-fat Foods
Food labeling can be very deceptive when it comes to food geared for weight loss. Low-fat foods are one of the products to be careful about. Just because the food says “low fat,” does not mean the food is low calorie. Be sure to check the label and see how many calories are typically in the product. Most people associate low-fat foods with lower calories, so they tend to eat more. Do not be fooled by this deceptive labeling technique.
Food #2 Sugar-Free Foods
Sugar-free foods are geared to people with diabetes or at risk for developing diabetes. Sugar-free foods have low calories and no sugar.
However, look at the label under sugars, and you will see something interesting. Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness. Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories. Sugar alcohols carry between 1.5 and 4 calories per gram. Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much.
Food #3 Commercial Smoothies
Normally, smoothies are associated with healthy eating. They have skim milk, fruit, and yogurt, so they are considered a great, healthy food. Some commercial smoothies, however, have many hidden calories from extra sugar. Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content. Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added. This eliminates the fiber that is found in the skin of most fruits. My advice: Make your smoothies at home, and leave the commercial smoothies on the shelf.
Food #4 Commercial Yogurts
Yogurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health. Look at the label again, and you might see something surprising. When looking at the label, some of the first few ingredients in yogurt are different forms of sugar. All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat. So again, read the label and see exactly what is in the product before you choose the yogurt of choice.
Food #5 Sugary energy drinks including items with added vitamins and minerals
Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts. Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later. Also, some drinks that have added vitamins and minerals, can have loads of sugar as well. So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.
Next, I am going to share with you 5 foods that are beneficial to your health, and you might not even know it.
Food #1 Swiss Chard
Aging can create many different problems for people. Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process. Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable. Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight. These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.
Food #2 Pepper, Especially Capsaicin
So most of you are probably asking why pepper is on the list. Pepper is a zero-calories food that can add a lot of flavor to your foods. Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties. It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.
Food #3 Wheat Grass
There are plenty of juices out there that contain Wheat Grass which is chock full of vitamins and minerals that will keep you healthy. Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections. Not only does this food contain essential vitamins and minerals, but it also is a complete protein. This food is full of the essential amino acids that our bodies require for building muscle. The high concentration of vitamins helps protect the body from stress that our bodies are under daily.
Food #4 Tahini
Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium. B vitamins are essential in development of healthy cells in the body, especially red blood cells. B vitamins can also help in raising metabolism, and help our immune system become stronger. Tahini also holds a surprising amount of calcium, zinc, and copper. The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fiber, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.
Food #5 Avocado
This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps to lower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.
How To Instantly Remove Two Of Your Biggest Weight Loss Obstacles >>
5 Tools for a Healthier Meal
Because having the right diet depends on what you keep stored in your kitchen cabinets.
Using lean meats, fresh fruits and vegetables, and low-fat food items is essential if you’re planning on having a healthy diet. But did you know the tools you’re using in the kitchen may also determine whether or not you’re going to eat healthy meals? Read on to learn what tools of the trade you should keep in your hands when you’re cooking.
All Day Cooker
Have a hard time finding time to cook dinner at night? Slow cooker to the rescue! Simply toss in whatever delicious vittles you have planned for dinner, set the cooker on low, and go about your daily life. After a hard day of work, cheering on your kids at the soccer field, and sitting for hours in bumper-to-bumper traffic, the sweet smells of your slow-cooked, home-cooked meal will make you glad to be at home. Not only does a slow cooker save time, it saves you money and calories by encouraging you to eat at home with the family and not at the steak restaurant down the street.
Rising Freshness
Want to make your house smell like heaven and your entire family drool? You can do both by investing in a bread machine and using it regularly. By baking your own bread, you’re the final word on what ingredients will be in each slice, making it possible to give your bread an added boost of fiber, wheat, bananas, or nuts. Of course, you can always bake bread in your oven, but a bread maker makes the process easy, which makes you more likely to keep fresh-baked bread around the house at all times.
Grill In
Want the flavors of the great outdoors without the open flame? It’s time to purchase an indoor grill. One of the best advertised is George Foreman’s Lean, Mean, Fat-Reducing Grilling Machine, but there are a number of other brands that offer many of the same benefits. On top of grilled flavor, indoor grills are easy to clean and like their outdoor counterparts, an indoor grill allows the fat from your meats to slide off the grill, making sure it never touches your mouth.
Slick, Nonstick Cookware
No matter what you’re cooking, you’ll have to add some oil or butter to keep it from sticking to the pan—unless you swap in your grandmother’s frying pan, skillet, and saucepan for nonstick cookware. By keeping slick, nonstick cookware in your kitchen, you immediately reduce the amount of fats that find their way into your food due to the necessary slathering of oil or butter. Thanks to their incredible popularity, you can pick up a set of nonstick cookware for relatively cheap at any store that sells kitchenware.
Oil of O’Spray
Cooking often requires oil to on the bottom surface of the pot or pan being used. Sometimes, even your nonstick cookware will need a little oiling. Instead of pouring oil, spray it. Don’t like the flavor of oils that come in spray cans? You can pick up an oil sprayer, fill it with your oil of choice, and spray just the right amount of oil on your cookware. This keeps you from using more oil than is necessary, saving you precious money and preventing you from getting extra oil-based fat.
A Juicy Snack
When you’re on the go and need a quick pick-me-up, you have a few options. You can grab an energy bar, a pack of peanut butter crackers, or a glass of juice.
If you prefer to get your nutrition in a glass, buying a high-quality juicer is a must. With a powerful juicer in your hands, you can blend whatever fruit or vegetable you can find for an instant, powerful jolt of energy and good health, courtesy of Mother Nature.
5 Exercise Goals for Beginners
A handful of things every newbie should put on his or her exercise to-do list.
Just getting started exercising? Congratulations! Your decision is one that will bring you face to face with improved health, looks, energy, and more. While there is a great temptation to swallow the entire gym whole in one bite, it’s better to take stock and come up with goals that fit your needs.
Ready to create some gym-worthy goals that will help you reach your destination of a better, healthier life? Get started with the list below.
Goal 1: Find a Time
The first thing you have to do before you work out is figure out when you’re going to head to the gym. Sure, you may go to the gym on a whim on occasion, but you can’t depend on these spur-of-the-moment trips to help you meet your other fitness goals. Rather, you’re going to have to come up with a regular time to get to the gym. Whether it’s at 4 a.m., during your lunch hour, or right after work, having a predetermined time to exercise will help you with the next goal.
Goal 2: Stick with It
Once you’ve figured out when you can work out, it’s up to you to make sure you follow through. Though you may think the benefits of exercising are enough to keep you going strong, you may be wrong. To make it a little easier to stick with your routine, give yourself a goal of sticking with your routine three days a week for three months. Once you’ve been at it for that long, it should be cemented into your schedule, making it easier to stick with exercise for the long haul. If you constantly need another goal, reset your clock for another three months a week or two before completing the initial three months.
Motivation is what gets you started. Habit is what keeps you going. - Jim Ryun
Goal 3: Trim or Tone
Toning up and trimming down are often the primary purposes for working out. If these are reasons for your new interest in exercise, use them to your advantage. Every day you work out, write down your weight, the most important measurements to you, and the exercises you perform. Over time, you’ll be able to see improvements in all three areas. And if you’re having trouble in one (it can be difficult to continue losing weight after a certain point), you can be encouraged by other statistics, such as your lowered blood pressure or how much longer you can stay on the treadmill now than when you first began.
Goal 4: Be Honest
When you’re first getting into your exercise regimen, it’s easy to be forthcoming about your workout routine. After all, you’re in the gym three times a day, lifting more weights in a day than you have in the past four years, and running six miles during lunch. But it becomes more difficult to be honest when you’ve been at it a while. To keep yourself honest, get an exercise partner to hold you accountable. The best way for this to work is to work out with this person every time you go to the gym. This way, your partner knows when you’ve worked out and can help you work out at the intensity necessary for you to meet your other exercise goals.
Goal 5: Limit Rewards
It’s not uncommon for people to feel they deserve rewards for every positive thing they do. If you’re one of these people, you may seek a reward for your exercising prowess. But it’s important to see the way you feel and look as your reward. Sure, there’s nothing wrong with missing a day at the gym or licking an ice cream now and then. However, if you’re not careful, your reward system can wind up making it impossible for you to meet your exercise-minded goals.
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Kissing Gluten Goodbye
For people with celiac disease, this happens every day.
Thought it was good for me???
It has a funny name and is fairly rare. As a result, most people don’t understand Celiac disease. Want to be one of the educated folks who understand this difficult disease? Read on for a crash course.
Something Like an Allergy
When someone has Celiac disease, his or her body has a negative reaction to gluten. This negative reaction causes the small intestine to go crazy. More specifically, millions of villi (tiny hair-like substances that line the intestines and help the body absorb nutrients from foods) get damaged whenever gluten is ingested.
Since gluten is found in all sorts of foods, it is difficult for individuals with celiac to get well-rounded diets. Rye, barley, wheat, and grains that come from these foods all contain gluten. Since these foods have to be avoided by individuals with celiac disease, people living with celiac disease are at high risk for some other dangerous conditions.
More Names, Same Problem. Celiac disease is known by a variety of names: celiac sprue, nontropical sprue, gluten intolerance, and gluten-sensitive enteropathy. The end result, however, is the same: an inability to eat foods that contain gluten.
To Complicate Matters
The most obvious complication that can arise as a result of celiac disease is malnutrition. After all, if you can’t eat a variety of important foods, you’re going to have a hard time staying nourished. This leads to dangerous weight loss, fatigue, and growing problems. But celiac disease’s complications don’t end there.
In addition to malnutrition, celiac disease increases your risk for type 1 diabetes, gastrointestinal cancers, and thyroid disease. As each of these conditions come with even more potential complications, recognizing and treating celiac disease properly is your best chance at living a normal, productive, and healthy life.
Find and Fix
Most of the time, individuals with celiac disease will suffer from some embarrassing symptoms. Diarrhea, weight loss, and abdominal pain and bloating are the most common symptoms, and these are often accompanied by depression or frequent bad moods. As these symptoms are often mistaken for indicating other conditions, it is important to undergo proper medical screening to ensure you receive a proper diagnosis. For an accurate diagnosis of celiac disease, you may have to undergo a physical examination, blood tests, and biopsies of the small intestine.
Once the condition is diagnosed, treatment is as simple as beginning a new diet that completely removes all gluten. Unfortunately, as easy as this new diet sounds on paper, it can be difficult in real life, as gluten sneaks its way into foods ranging from breads to sandwich meats. If you have celiac disease, you’ll also have to be on the prowl for foods that may have been contaminated with gluten products. Your favorite kind of ice cream may not contain gluten, but if it was made alongside a bread factory, you may have to find a new dessert of choice.
What to Watch
Wondering what foods you should avoid if celiac disease sneaks up on you? Have a friend with celiac disease coming over for dinner and want to make sure the menu is gluten-free?
The following are some of the items that contain gluten:
- pasta
- certain seasonings
- dips and spreads
- stuffing
- thickening agents
- non-dairy creamer
- marinade
- dry-roasted nuts
- fried chicken
- French fries (they’re often coated in flour)
- modified food starch
- wafers used in communion
- cake flour
- bread and breading used for cooking
- couscous
- sauces and gravies
- yogurts that contain wheat starch
- some wheat-free products
- soy sauce
- certain herbal teas
- certain flavored coffees
- beer
- broths and bouillons
- imitation meats
Yet ANOTHER New Athlete In Killeen’s Best Fitness BootCamp!
Welcome Heather Fields!
New Boot Camp Athletes In Killeen’s Best Boot Camp!
Alisa Kirkland
Stephan James
Tavion Clement
Shakisha Haskins
Megean Gustafson
Kamikio Brooks
Michael Butler
Shannon Stanley
Nichole Marlett
