August 18th, 2008 — Weight Loss Journal, alternative ideas, exercise, injury, wellness
Injuries are an unfortunate part of exercise for many people, and in some cases, one bad injury can completely derail your plans for weight loss and getting fit. However, there are certain techniques that you can use to ensure that you’ll keep losing weight and getting healthier, even if you are laid up for a few weeks or month with an injury.
First and foremost, most of your attention should be focused on preventing injury. Proper stretching is essential and knowing how to do exercises the proper way will help prevent you from pulling a muscle, straining a ligament and injuring your joints. If it’s too late however and you are already dealing with the pain and frustration of a workout related injury, here are some tips to help stay in shape during this time.
1. Talk with your doctor.
This is the absolute first step before trying anything. You will need to get clearance to continue working out and your doctor will most likely have some suggestions that will help you formulate a new workout plan. They may also be able to prescribe some physical therapy sessions that can be very beneficial in recovering from your injury and may even be covered by your insurance plan.
2. Don’t make the same mistakes again.
Learn from your injury and make sure that you avoid having it happen again. Whether that means learning how to stretch the right way, or knowing your own limits, it is vital to put what you’ve learned to good use. Before you even think about exercising again, you’ve got to have the basics down.
3. Start off slowly.
You’re not going to be able to get right back up on that horse and gallop off. You’ll need to work back up to your workouts and take them slowly. Remember, even small segments of exercise a few times a day can be just as beneficial as long workouts.
4. Exercise the parts that are still healthy.
In order to heal properly, you’re going to need to keep your injury protected. For example, let’s say that you injured your knee. This means that any exercise you do should be focused on your upper body, or even exercises like swimming that will not put any stress on that joint. The key is to keep moving, not to make your injury worse.
5. Find alternatives to your former exercise plan.
Talk with a personal trainer that is familiar with sports injuries to develop a new exercise plan that will allow you to stay fit during your recovery period. There are always alternatives that you can try that will give you the same health benefits without stressing your injury.
6. Cut back on extra food.
It’s very tempting to lie on the couch and indulge in some comfort food when you are injured. Remember, you’re not going to be as active, so your calorie needs will be lower. Adjust your food intake accordingly to make up for your lack of activity.
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August 16th, 2008 — about, motivation, weigh in
Pardon my french, but I am at a bit of a loss... I stuck to my diet more rigorously this last week than I had been since near the beginning of my journey. If anything my portions may have been a little large with the evening meal. I have started rehab on my ankle and it felt good to exercise more. My birthday was this last week and for my birthday dinner I only allowed myself 1 piece of low carb cheesecake (not dessert for dinner!). I didn't drink. I have been taking my blood pressure medication; although, that doesn't rule out water retention. I suppose there is a chance I wasn't eating enough and my body went into starvation mode, but I don't think so nor do I think that would account for a 2.2 pound gain. I probably ate too many calories with my larger than normal diet portions with the evening meal. My wife pointed out that I had a significant amount of salt the day before the weigh-in. In the end, I have to conclude that it was partially water retention and partially eating too much.
Here is a graph of my weight loss (if you are reading this in the future this graph will have updated for future weigh ins as well)... Clicking the image will open to a larger image.
So what is the plan?
I will be out of town during my next weigh in and so this plan will be in effect for two weeks prior to the next results.
I will swim a significant amount in the next week and the week after my rehab is allowed to begin in earnest. The doctor increased my dosage of phentermine to help with the portion control in the evening meal. I am going to redouble my efforts to watch my portion sizes. I will be weighing my food again using a food scale to remind myself of the correct portions for the diet. I will continue taking my blood pressure medication and I will try to avoid excessive salt.
My goal for the next two weeks is a total of 10 pounds.
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August 15th, 2008 — Book Review, calories, diet, exercise, fad diets, healthy eating, motivation, nutrition
Out of all the diet books we have ever seen, this one simply has the best cover. Nothing gets the point of the title across better than a pie-eyed dog staring at you over a bowl of what looks like very unappetizing cereal. The author of this book is the renowned Bradley Trevor Greive, who is a very big person in the gift book industry. It turns out that Greive is also a pretty big person in real life and he decided to write a book about his journey from 280 pounds to fit.
The sense of humor Greive has makes this one of the most entertaining books on the market. His chronicles of dieting and what he learned along the way will keep you enthralled and most likely, laughing quite a bit. His main premise is that dieting is pretty insane, especially when you're hungry, and he feels that he has found why so many diets just don't work - simply put - they're too mentally difficult to stick to.
As Greive found out, the best way to lose weight, and keep it off, is through an entire lifestyle change. It's not going to happen overnight, but if you keep at it, you will be successful. Our favorite piece of advice though was his best method of dieting - keep your mouth shut. As he put it, that's one of the best ways to reduce your caloric intake - even if it's not always going to work.
The tone of the book is very light but don't let that fool you. There is some really useful advice in here and it is definitely well worth the read. Through his engaging prose, Greive tries to open the reader's eyes to the fact that all of the diet fads and difficult diets in the world aren't going to help you until you make that step to get healthy first, and then lose weight.
Although technically there really was nothing new in this book - we all know how important it is to eat right and exercise - but the author managed to put all of these things into a fresh new perspective. He is a great motivator and we believe that this book has what it takes to actually change lives instead of offering false hope and a hefty cover price. Through Greive's mistakes and his humor, you may just find the inspiration you need to put his advice to good use.
Overall, we found this to be a fantastic read that was well worth our time. Entertaining books are just more fun to read and we were happy to report that we were indeed sad when it ended. This is the measure of a great book, and Greive hit all the right notes. If you're trying to lose weight or if you just want to get a bit healthier, we highly recommend this engaging book.
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August 12th, 2008 — blood pressure, healthy eating, moderation
High blood pressure is a problem that affects millions of Americans every year. Many of us are struggling with numbers that are too high and we cannot seem to get them down. Before trying any of the advice mentioned here it is vital to speak with your doctor. You may need to have medication to lower your pressure or you may be able to do it with your diet. Either way, you need to make sure that you are doing it the right way.
So, let's take a look at some foods that are known to help you lower your blood pressure. Please keep in mind that we're not suggesting that you eat entire bowls of the below foods, but in moderation and with the right amount of exercise, each one has the potential to lower your blood pressure.
1. Oatmeal.
Out of all the foods you could eat to get your blood pressure under control, oatmeal is probably the most powerful. People get results with oatmeal that are astounding and in some cases, blood pressure readings can drop by ten points or more after a month of eating oatmeal every day. This food is rich in soluble fiber and helps bind fat in your body before flushing it away. Numerous studies have been done on oatmeal and its effects and it is one of the easiest foods to eat to help get those numbers down. Just don't fall into the trap of pilling on the sugar to make it more palatable.
2. & 3. Onions and Garlic.
You may not be very popular, but you will have lower blood pressure with these foods. They both work in much the same way by thinning the blood and making it easier to pump it through your body. These should be eaten in moderation, or you can even take garlic capsules to get the same results, without having to worry about the breath issue.
4. Melons.
The melon family, including cucumbers and cantaloupe, have been shown to help lower blood pressure. The good news is that these are quite tasty, easy to eat and won't leave you with bad breath like onions and garlic can. You can easily add at least one serving of either every day.
By far, the best way to really lower your blood pressure is to get healthy. This means proper exercise, the right kind of diet and talking with your doctor to determine how to get your numbers into an acceptable range. You may be able to do it with your diet, but if not, it is important to take that medication to lower you numbers. It is far better than the side effects of having high blood pressure. Just remember, never try to lower your blood pressure on your own without the care of a doctor. You don't want to risk your health, especially if your blood pressure is already quite high. Do it the smart way and your numbers will improve!
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August 11th, 2008 — Weight Loss Journal, activities, exercise, injury, moderation, wellness
If you have injured your ACL ligament, but you don’t want to fall behind in your fitness goals, there are a few methods that you can use that will combine rehabilitation with your workouts. However, it should be noted that a torn or strained ACL is a serious injury. If you do not follow your doctor’s advice, you could end up with permanent damage. You will need to weigh your options and find a workout routine that will allow you to completely heal.
The best alternative in this situation is usually swimming. You’ll be getting the benefits of an aerobic workout without any impact. However, this may not always be possible, and you’ll need to find ways to swim without stressing that ligament. Such as a swimming bouy. Check with your doctor before attempting any new exercise.
If you are given a brace to help with rehabilitation, this will give you a few more options when it comes to working out. Your brace should protect your ACL and allow you some freedom to keep doing light exercises. However, you should not be bending your affected leg, or overexerting it. At the end of the day, it comes down to recovering for a few weeks without exercise, or taking months to get better.
Once you are cleared to start rehabilitation, you will be able to start on a light fitness program. This usually entails walking on a treadmill or using an elliptical machine, and a few weight bearing exercises. Ideally, you will do these exercises with a physical therapist, but if that is not an option, you’ll need to be as careful as possible.
The key to staying fit during the recovery process is choosing the right activity. Listen to your body and don't push it until you are cleared to do so by your physical thearpist and your doctor.
Once you have injured your ACL, chances are high that it will happen again. This is particularly true for those that are involved in a host of sports that involve contact and running while chaning directions. You will likly need to wear your brace during these activities to reduce your risks of hurting your ACL again.
While some people are able to fully recover from an ACL injury without surgery, it may be necessary in some cases. If your doctor does recommend surgery, you are going to need to allow for enough recovery time before jumping back into sports or your workout plan. Always discuss your options with your doctor so that they can work with you to develop a recovery plan that will factor in your active lifestyle.
An ACL injury is serious and should not be treated lightly. With the right recovery techniques, you can be assured that you will be able to resume most activities in just a few months.
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August 6th, 2008 — Weight Loss Journal, exercise, injury, moderation, weigh in
While most of us don’t go into a workout with the hopes of ending up injured, it can happen. Workout related injuries are very common, especially if you are doing it on your own, without the benefit of an instructor or trainer. However, you can minimize your chances for injury by learning what not to do during your next workout.
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Rushing through routines.
No one really wants to spend five minutes doing a routine they don’t like. This can lead to pushing and rushing to get it over with. In fact, many people just rush through their entire workout, which can be very disastrous to your muscle and joint health. The key is to relax and take the time that it takes to get everything done. Don’t rush in without stretching and take the time to cool down afterwards. If you don’t like the routine you’re doing, look for a new one that is more enjoyable.
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Doing your exercises wrong.
From a simple sit-up to complex cardio and lifting routines, it is all too easy to get it wrong. If you don’t have someone helping you, the chances of performing an exercise wrong are very high. If you can’t afford the services of a personal trainer, we recommend getting at least one lesson to learn the proper form for your exercises. You can go back from time to time to make sure that you’re still doing it properly. This is the easiest way to work on your form and reduce the potential for injury.
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Pushing way too hard.
If you’re already working out and starting to see results, the natural inclination is too work harder to see more results. However, this makes it very easy to get injured. Use the 10% rule as a guide to how you should amp up your workout. For example, if you do 10 push-ups a day, you can start increasing this by adding 1 extra push up for two days, two extra after four, etc…
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Too much repetition.
If 10 reps are good, then 20 must be really good, right? Wrong! Repetitious exercise can be very dangerous if you are doing too many. Find out how many reps you should be doing and stick to it. Add to it slowly if necessary, but realize that there is a balance and overdoing it can only lead to injury.
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Improper stretching.
You wouldn’t think that something like a stretch could incapacitate you, but it is also too easy. One of the most common stretch related injuries is a hamstring pull. Make sure you are stretching slowly and never, ever bounce during your stretches. This can lead to various injuries that are quite painful and slow to heal. If you can’t quite make the stretch complete, don’t push it. Work on your flexibility instead and gradually get into stretching further.
While there are many ways to hurt yourself in a gym, there are just as many techniques to use that will prevent injury. If in doubt, always ask for help before going out on your own.
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July 30th, 2008 — Weight Loss Journal, exercise, injury, wellness
Did you know that approximately 60% of all people who run end up getting injured? The numbers can go even higher for those that exercise without stretching properly. A big portion of these injuries occur in the knee, which has led to the term “Runner’s Knee.” This is an injury that can affect anyone, even if they never actually run. Since it is painful and debilitating, it is important to understand how to prevent it and how to correct it.
The medical term for Runner’s Knee is iliotibial band syndrome (ITBS). This refers to pain that is often felt laterally across the knee, after running or working out. It can be very painful and movement is usually quite limited. Some doctor’s may also refer to this condition as simple “overuse of the knee,” and that is a good description of how this injury occurs.
It is believed that although overuse can be attributed to this condition, it can affect anyone who lacks proper knee flexibility and those that do not properly warm up this area before working out or running. The iliotbial band runs from the top of your hip, all the way to the top of your tibia, and connects with several muscles in this area. The large amount of space here means that you will be dealing with a large portion of pain if you do injure this band. The band is responsible for pulling up the lower leg when you are running or performing any sort of knee bending exercise.
The best way to tell if you have Runner’s Knee is to pay attention to the pain you are experiencing. It will usually start after a few minutes in to your workout or a few miles in to your run. It will start as a dull ache that builds in intensity. It will feel particularly acute if you happen to be going downhill. If you try to flex your knee, you will feel intense pain once you’ve reached about 30% of flexion. The only way to completely remove this pain is to walk with your leg completely stiff, and that is not really convenient for most of us.
So, now that you know how it feels and how it happens, let’s look at fixing the problem. Stretching is vital, but you need to make sure that you are doing the stretches properly. You will need to find a riser that is four to six inches off the ground and stable. Next, move this near a bar or a wall where you can find some balance. Stand on the riser with your bad leg and lower the non-affected leg almost to the floor. Both legs should be locked for this exercise. Bend your affected knee slightly (about 20 degrees) and keep your other leg off the floor. Keep your upper body straight at all times during this stretch. 10 reps per day should be enough to get you started and you can increase frequency as you get stronger.
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July 11th, 2008 — about, motivation, weigh in
This being the first weigh-in in two weeks I was a little nervous... Especially since we had spent the 4th on a mini vacation Sonoma and I consumed just a little too much wine. In addition there was a celebratory birthday dinner for a family member thrown in after Sonoma. I have continued my regular exercise including the 100 pushup challenge, swimming, an abdominal workout, and lifting weights.
It appears that I have avoided surgery on my ankle which I am very grateful for. I am have been moved from the walking boot 100% of the time into increasing use of the ankle brace recommended by my doctor (click the image to view the product page at amazon).
Here is a graph of my weight loss (if you are reading this in the future this graph will have updated for future weigh ins as well)... Clicking the image will open to a larger image.
I have no known issues planned for the week so I am hoping I will be able to commit to my diet and exercise program without interruption... (I may have a glass of wine or two that I brought back from Sonoma, but other than that...)
Until next week... Enjoy the articles and keep the comments coming...
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July 10th, 2008 — activities, exercise, healthy eating, hormones
For years, many people have labored under the impression that middle aged weight gain is inescapable. Middle aged spread as it is commonly called is usually accepted as just hormonal, especially for women, and many people don't take the steps that can actually prevent it. While there are some factors that can make you more likely to keep weight on during this period in your life, there is nothing that says you have to get fat. Here are some easy ways that you can avoid middle aged weight gain. Can you tell I have been reading too many health, diet, and fitness books? 
1. Avoid empty nester weight gain.
When most of us reach middle age, our kids are just going off to college. For parents this means that you'll no longer be running around, doing laundry, going up the stairs five million times a day or cleaning as much. This sudden drop in activity can lead to weight gain if you don't modify your diet. Try this simple technique to help you stay on track. Purchase a pedometer and wear it for one day. If you're not taking 10,000 steps or at least close to it, you're not getting enough exercise. By wearing that pedometer, you'll be able to see just how close you are to that goal and you'll be able to stave off the battle of the bulge.
2. Don't let your hormones get the best of you.
It is true that as women age their hormone levels start to go a little bonkers. Too much or too little estrogen can lead to weight gain that is hard to control. If you're on HRT some of the side effects may include gaining some weight. Don't be a passive victim! If you're finding that you can't eat like you used to, take action before it's too late. Change your eating habits and try to exercise more. While hormones do play a role in where we store weight, the old equation of calories in - calories burned still applies.
3. Address physical issues that may be holding you back.
It's perfectly normal to get a bit stiff and sore as we age. However, if you're finding that your activity levels are taking a hit due to pain, you need to do something about it. Talk to your doctor and see what they prescribe for typical joint pain and stiffness. In most cases, it will be an over the counter pain relief pill or cream that will help you stay active. You may also need to modify your exercise plan a bit or start one that will be more joint friendly. For example, instead of jogging, try water aerobics. You'll be doing a lot less harm to your joints.
Middle aged weight gain does not have to be inevitable and you don't need to sit around hoping for the best. By meeting the problem head on and addressing it properly, you'll be able to stay slim, toned and healthy throughout your middle ages and well into your golden years.
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July 1st, 2008 — exercise, injury, moderation, wellness
If you are just getting into exercising or you are an old pro, injuries can happen at any time. It doesn’t take much to injure our joints or muscles and exercising improperly only contributes to the problem. Before you go out to do your next workout, remember these tips to ensure that you won’t be running the risk of an injury.
1. Find the right balance.
Repetitive exercises will wear down your joints, especially if you are doing several sets in a row. It is important to change up your routines to avoid putting too much stress on the same joints for a long period of time. For example, if you like to run for thirty minutes, go for ten, stretch for ten, and then complete your run for the next ten minutes. If you’re at the gym, switch machines for a few minutes before going back to your favorite one. This can really help you avoid injury.
2. Make sure you are using proper form.
One of the best ways to injure yourself while exercising is to do the exercises wrong. Make sure that you know what the proper form looks like and frequently check yourself to make sure you are doing it the right way. For example, your knees should always be aligned with your feet, your torso should be straight and your neck should not be bent forward. Finding the right form will actually improve the effectiveness of your workout. If you’re not sure if you are doing an exercise correctly, you may want to ask a trainer to give you a few tips, or take one lesson with them to see what you need to change.
Also be sure to wear proper clothing!
3. Take a break.
It sounds simple, but it is important to schedule brief breaks during your workout, especially if you are really going at. Allow a few minutes in between exercises to get your strength back and allow your muscles to relax. However, don’t wait too long, or you’ll need to stretch again to warm your muscles back up. Just a breather here and there can make a big difference in preventing injuries.
4. Follow the 10% rule.
Once you start working out and seeing results, it is very tempting to keep amping up your workouts. However, you need to give your body time to adjust to all of this new activity. Don’t go from 30 minute workouts one day to 45 minute workouts the next. Instead, use the 10% rule and add 3 minutes a day until you get up to your desired length. This helps your body get accustomed to the new level of activity and your muscles will thank you.
While many of us have been trained to “feel the burn” and accept pain, sports injuries are no laughing matter. Listen to your body – if it feels wrong or you are in pain, you need to stop immediately. There is a difference between working your muscles and overworking them and it is vital to be able to tell the difference.
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