Category General

Banish PMS Article For Oxygen Magazine Online

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banish-pms

Please check out original post here: http://www.oxygenmag.com/article/banish-pms-10130

Here are 9 ways to deal with moodiness, soreness, bloating and cravings when it’s that time of the month.

Go with the flow? Easier said than done. Your monthly visitor is not only inconvenient, but it’s also frequently preceded by annoying symptoms like irritability, fatigue, pelvic cramps, acne and bloating to name a few. While not every woman gets PMS, most women get at least one symptom a month.

Fortunately, there are numerous measures you can take to alleviate the symptoms of PMS. Exercising regularly, breathing and relaxation techniques, avoiding alcohol, sugar, salt and caffeine, and consuming small, frequent meals to stabilize blood sugar are all effective methods for easing discomfort, but there are numerous over-the-counter supplements that have demonstrated effectiveness in managing the most common symptoms.

Magnesium
Magnesium levels fluctuate during a woman’s cycle. The higher the estrogen or progesterone, the lower the magnesium, which in turn brings on PMS symptoms. That’s why supplementing with magnesium is a good idea. It has a calming effect, and it also reduces the swelling, breast tenderness and. A well-tolerated dosage is 400 milligrams before bedtime. Women who have more severe mood swings from PMS might prefer a more bioavailable form of magnesium called magnesium glycinate. This form also decreases the hot flashes, which some menopausal women experience.

Dose: Recommended dosage is 250 milligrams one to three times daily, and should be taken with food.

Calcium
Studies have found that women who take calcium supplements, experience less severe PMS symptoms than those who don’t. Calcium supplementation can reduce fatigue, depression, mood swings, tension and anxiety, bloating and breast tenderness, and cramping and generalized aches and pains.

Dose: Take 400 milligrams three times daily.

Vitamin B6
Women who experience mood swings right before their periods tend to benefit greatly from taking vitamin B6. It’s also effective for symptoms of menopause, morning sickness, depression, acne and bladder inflammation.

Dose: Take between 50 to 600 milligrams per day in two to three divided doses.

Vitamin E
Vitamin E reduces the production of prostaglandins, which are responsible for cramps and breast tenderness.

Dose: Take 400 international units daily.

Chromium Picolinate
Chromium picolinate affects insulin, glucose and serotonin in ways that can decrease sugar and balance mood and appetite.

Dose: A dose of 200 micrograms three times daily is optimal.

Alpha Lipoic Acid
Alpha lipoic acid, or ALA for short, is effective in regulating blood glucose, optimizing carbohydrate consumption and reducing sugar cravings.

Dose: Effective dose ranges are between 100 to 200 milligrams, taken two to three times daily.

Vanadyl Sulfate
This supplement has an insulin-like effect on the body and has been shown to regulate blood sugar levels, which makes it adept at curbing those wicked sugar cravings.

Dose: Take 10 milligrams three times daily.

B-Complex
B-complex formulations consist of the following: B complex capsule contains the following vitamins: folic acid, thiamine (B1), riboflavin (B2), niacin (B3), panthothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12) and biotin. This complex supports memory, improves mood, decreases anxiety and combats the effects of stress. It also boosts metabolism, thus increasing energy. I have encountered remarkable responses to B-complex in people who have suffered from depression and who did not respond to prescription antidepressants.

Dose: I recommend 100 mg per day.

Gamma-Linoleic Acid
Gamma-Linoleic Acid is an omega-6 fatty acid, which are considered essential fatty acids, meaning, they are necessary for human health, but the body can’t make them. They play an important role in brain function as well as normal growth and development. They help stimulate skin and hair growth, maintain bone health, regulate metabolism and maintain the reproductive system. GLA helps fight inflammation which is why it’s effective in treating the symptoms of PMS, such as menstrual cramps and breast tenderness, especially when taken in tandem with magnesium and vitamin B6.

Dose: Take 500 to 1,000 milligrams per day.

Foam Rollers

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If you have not used a foam roller to massage tight muscles before, you might want to explore their ability to release muscle tension. When you use a foam roller, your body weight provides the pressure which releases tension in tight muscles on the back, legs and other body regions. These clever rollers can also be used during exercise to increase balance. There is a wide selection of rigidity, size, and shape available in foam rollers today, each designed for different tasks or body regions. Some foam rollers even have ridges which are excellent for trigger points or particularly hypertonic tissues.

If you are primarily interested in using a foam roller for releasing tension knots in your muscles, you probably should opt for a greater degree of firmness. However, if you are the type of person who doesn’t enjoy deep pressure when getting massages, you might want to opt for a softer roller. The more basic types of foam rollers are usually color coded according to firmness, with the following designations:

WHITE – The softest
BLUE or GREEN – Moderate density
BLACK – The firmest

If you are truly new to foam rolling, you might want to start with a white one, then switch up to a greater degree of firmness later. However, if you are like me and need a good amount of pressure to release muscle tension, the other colors will confer greater firmness and also will be more sturdy and durable. You should also select a firmer roller if you plan to use it often, and if you plan to lie on it frequently during exercise.

As for shape, you may choose a half-dome roller so that the roller will not roll out from under you, or you may choose a full-dome roller if you really want to manipulate tense tissues by rolling on it while using the weight of your body. If you plan to take a roller with you to the gym, pilates or yoga classes, you can purchase a roller which is shorter in length, perhaps 12 or 24 inches as opposed to the full 36 inch length which is most commonly seen.

I Am Proud To Be A MAW Sponsored Athlete!

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For the cleanest and tastiest meals, look no further than MAW Nutrition Inc.! I am so honored and grateful for the opportunity to promote this company, and can tell you first hand that the food is exceptionally delicious and completely guilt free!

Check them out at http://www.mawnutritioninc.com/ and be sure to enter my discount code: NAITO10 for 10% off your order!

Fun Images From The San Jose Fit Expo June 13-14th, 2015

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You know it's going to be a great weekend when this truck pulls in to pick you up!

You know it’s going to be a great weekend when this truck pulls in to pick you up!


The SWAT Fuel booth at the San Jose Fit Expo

The SWAT Fuel booth at the San Jose Fit Expo


It's always good to see James Ellis and David Kimmerle!

It’s always good to see James Ellis and David Kimmerle!


With the wonderful Renee Watroba

With the wonderful Renee Watroba


Flanked by Mr. Olympias! Phil Heath and Jay Cutler

Flanked by Mr. Olympias! Phil Heath and Jay Cutler


With Sean Sarantos

With Sean Sarantos

No Wind In The Sails?

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Switch OFF

Original post can be found at:

http://www.sportsnutritionsupplementguide.com/health-wellness/men-s-health/item/1509-no-wind-in-the-sails#.VYHDM_lViko

Erectile Dysfunction

The fact that erectile dysfunction is far more prevalent than people want to admit to underscores the importance of discussing the topic, especially within the fitness and bodybuilding world. For some men, the explanation could be flagging testosterone levels, while with others, the use of anabolic steroids can significantly interfere with sexual performance.

Other causes of erectile dysfunction include idiopathic low testosterone levels, alcohol abuse, obesity, smoking, prostate issues, high blood pressure, diabetes, and high cholesterol. Such medical issues are exacerbated by the use of anabolic substances, especially when cycled over an extended period of time. If a man is experiencing the symptoms of erectile dysfunction, a full history and physical should be performed along with lab work to determine the probable cause of the dysfunction. It is also critical for the sufferer to disclose the use of any anabolic agents or over the counter testosterone boosters, since any of those substances can interfere with normal sexual function.

It is important to bear in mind that when exogenous (outside of the body) testosterone is used, the body’s own production of endogenous testosterone ceases. This might be acceptable for the man who is suffering from clinically low serum testosterone, since he is truly unable to manufacture the amount of testosterone necessary for normal male function, but there are men out there with normal testosterone levels who foolishly decide to supplement with exogenous testosterone in an effort to glean the energy and mass boosting benefits which it promises. What often happens is that libido and physiological sexual response take a nosedive.

Other culprits in the loss of sexual function include anabolic substances, T3, diuretics, and estrogen blockers. Yes, that’s right…the substances which bodybuilders often turn to in order to optimize muscle growth will often rob them of the ability to perform sexually or even have any inkling of sexual desire. While some men might not care about such a loss of desire or function, others are devastated. A bodybuilder might have such a “nose to the grindstone” type of attitude with respect to training that he might not address the issue until a frustrated partner decides to bring the issue up and demands that he address it.

So why is testosterone so important anyway? Testosterone is a vital component in the production of erections. Though this is overly simplified, low testosterone essentially often equates with poor erectile response. Another phenomenon which occurs is that low testosterone levels abolish the ability of the body to aromatize some of the testosterone to estrogen, which activates the brain’s sexual arousal centers and also causes a corresponding vasodilation in the male member.

The great irony in all of this is that bodybuilders who look like they are the ideal representation of virility are often sexually debilitated as a result of androgen manipulation. When anabolic agents are taken over the long term, natural testosterone production plummets, the testes atrophy and erectile dysfunction often results.

For bodybuilders and non-athletes alike, the key is to obtain bloodwork from a physician who is experienced in diagnosing endocrine disorders. For non-athletes, serum studies are often more straight forward and reveal either low testosterone, high serum glucose, high cholesterol, or abnormal thyroid function. In contrast, a serum panel for a bodybuilder who has been flirting with anabolics for an extended period of time may have a cold dose of reality after seeing the results. At any rate, it is well worth the effort to ferret out the root cause of erectile issues.

It’s All Just Stuff

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Rummage sale items

This year I decided to embark on the biggest purge of my life, which involved going through all of my belongings to determine what I wanted to keep and what needed to go. I went through items in my garage which included items from my childhood which had held a certain amount of sentimental value, things I had bought in recent years that had not been used, and some of my mom’s collectibles which I held onto mainly out of guilt and obligation. Something took over me during this purge in which I decided to be rather ruthless in getting rid of items which were just taking up space. I began to truly understand that it really was just STUFF, and that my memories would not be destroyed if I got rid of some things. Based on this new way of thinking, I sold my guitars, vintage oil paintings, record albums, old toys, assorted appliances, clothing, jewelry, and bikinis. Over the past couple of months I also listed and sold many items on eBay, and as a result was able to recoup some of the money I had spent on items which I no longer had any use for. The entire experience has been incredibly liberating, like shedding old skin, and the feeling of being bogged down which I had been struggling with suddenly vanished.

I HIGHLY recommend doing a purge of stored items whenever you get a chance, not only because you can de-clutter your home effectively by doing so, but also because the process can be therapeutic. Sometimes letting go of something you have kept out of obligation or habit can allow you to move forward and grow.

My Client And Me After Her First National Qualification

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Check out this happy photo of my client Wanda Padilla on May 24th last year at the NPC California State Championships which was her very first event. She took a third place finish in Novice Bikini B (over 5’2″ to 5’4″) and a fifth place finish in Open Bikini C (over 5’2.5″ to 5’4″). She waited for a year before stepping onstage, and chose the same event to compete at this year. The difference with 2015 is that her placings improved: she took second place finishes in both Novice Bikini B (over 5’2″ to 5’4″) and Open Bikini C (over 5’2.5″ to 5’4″). These placings re-qualified her for National events!

Wanda is the third woman from the left in the gold bikini.

Wanda is the third woman from the left in the gold bikini.

Wanda is a hard worker, committed and focused, and I have no doubt that she will earn her Pro Card in this sport! I am very proud of her and honored to be her coach!