Category Preventative Health

Finding Your Inner Goddess

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It almost seems to be part of the female state these days to become wrapped up in the needs of others so completely that a woman’s needs and strengths are often neglected. Between having a full time job, children, a spouse or partner, and elderly parents to care for, there is little room for personal time. However, I am a firm believer in making time for oneself, regardless of whether you are a man or a woman. When a woman sets aside some time for herself every day, whether it is for a workout, manicure, massage, meditation, or a pleasant stroll alone, she recharges her spiritual batteries and finds her center. When this center is nurtured daily, it grows like a flower. The inner goddess is awakened, and because of this, a woman who does this is better able to cope with daily demands and is a better mother, partner, and daughter.

Women are natural multitaskers because we forced into that role, many times at a very early age. But the inner goddess is like the energy cell that serves as the main power source. I have seen women go through the motions with serving their loved ones, completely devoid of motivation, moving like automatons because that core energy cell is almost completely drained. Since we women are seen as nurturers, we should recognize the need to nurture OURSELVES.

I know that women have become keenly interested in competing in bodybuilding events in recent years because of this new awareness of the inner goddess. While I am not suggesting that every woman should elect to compete in a bodybuilding event in an effort to fortify the inner goddess, it’s not a bad idea for ladies who are considering such a journey. What these competitions do is shift the focus onto the woman, putting her in a position in which she MUST address her own needs. It is an interesting shift and I never tire of seeing the transformation which occurs as a result. It is almost like a lightbulb goes off in their heads and they suddenly realize how much they had neglected their own needs.

For women who have no desire to compete, I suggest taking up a hobby or class in something they have had a lot of interest in. The important element here is to set aside time for oneself on a regular basis and to recognize that it is NOT selfish to cultivate one’s own interests. You can still be superwoman and take care of your family, but take care of YOURSELF too.woman-hugging-herself
Once you learn how to connect with your inner goddess, you will wonder how you ever survived without that connection.

Work Out Like You Mean It!

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I am already beginning to tire of the newcomers at the gym, because I see that the enthusiasm which brought them in during the holidays is already beginning to wane. Though I offer advice, encouragement, suggestions, and even refer them to the in-house trainers, it seems that my words are falling on deaf ears. There is NO WAY that a person has committed to a lifestyle change if unhealthy habits and a lack of motivation are already sabotaging New Year’s resolutions. Forget about the bodies that could use some toning or weight loss. What I see are attitudes that are flabby. Joining a gym at the beginning of a new year, while somewhat noble, isn’t going to work like a magic wand and bestow instant fitness to the new gym member.

Let’s break this down. Perhaps you are a new gym member and are interested in transforming your body and your lifestyle. The most important thing you need to do is to pursue these goals with INTENTION. If you join a gym with no plan of attack, it’s like trying to drive a race car when you haven’t even learned to drive yet. I firmly believe in the power of specificity, structure and accountability, because they provide a map or blueprint for you to follow. Here is a step by step guide to developing a successful fitness overhaul.Batman and Robin

1. Convince yourself that you WILL reach your fitness goals.
2. Print out images of people who have the kind of body you want and put them on your fridge or another prominent place you will see daily.
3. Give yourself a deadline.
4. Make your goals REASONABLE. Don’t put down, “I will lose 60 pounds in 30 days”, but pick a more reasonable goal, like losing 3 pounds per week.
5. Develop a workout schedule and stick to it.
6. If you don’t have a clue what to do while at the gym, hire a personal trainer.
7. Take progress pictures every week to monitor your progress.
8. Follow a specific meal plan to keep you on track.
9. If you have a setback, pick up where you left off. We are all human and have “off” days.
10. Don’t be intimidated by seasoned gym members. Most people are willing to help you if you have a question about how to operate machines.
11. Learn gym etiquette. The pace of a gym is rapid, especially during peak hours, so you need to be aware of concepts like “working in” (people will ask you if they can take turns with you on a machine or station). Don’t sit on benches unless you are actually exercising on them. Wipe down equipment if you sweat on it.

Now get off your computer and get serious about your goals!

Great Kimono And Bikini Image From Michael Neveux

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This awesome image was shot by Michael Neveux in November 2013 for the January issue of Ironman Magazine. It is part of a six page Hardbody Feature which I am blessed to have been selected for!

This awesome image was shot by Michael Neveux in November 2013 for the January issue of Ironman Magazine. It is part of a six page Hardbody Feature which I am blessed to have been selected for! The magazine is still on newsstands, or if you prefer a digital copy, please visit http://www.ironmanmagazine.com/

When Your Body Says Slow Down…Dealing With Injuries

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Bodybuilders and fitness people are the most driven people around, but they often lose sight of the fact that rest days are an essential part of the muscle recovery and building process. Even injuries won’t stop them from continuing to train. I can relate and have to admit that I have been practicing this for the past two months. The fear of muscle atrophy and descent into something less than muscle goddess status has kept me locked into a regular lifting routine, and though I train with less intensity than I am accustomed to, I am always pushing the envelope to see what I can perform without aggravating existing injuries.
tennis elbow
It has been frustrating to say the least to deal with such significant pain in my forearm, shoulder and neck that I can’t even lift a drinking glass without experiencing dagger-like pain in my forearm. I want to push through the pain, but the associated muscle weakness and nerve irritation are at times so severe that I am not able to. For those of you who are wondering what loss of strength I am dealing with, I can do lateral raises on the left side with a 10 pound weight, while a 3 pound weight on the right side sends burning, shooting pains and cramping along my arm and elbow. Consequently, I am training my upper body at about 60 percent of the intensity level I usually train at.

It has also been a real eye opener for me to discover how much I rely on my right hand for activities. Though I write and draw with my left hand, I perform all sports with my right hand and used to play guitar right-handed. So the tennis elbow which crept up on me has been more crippling than I had ever anticipated.

Normal people would just back off from training completely. I have continued to train, albeit at a reduced intensity. I have also employed the use of muscle creams, ibuprofen, arnica, massage, stretching, ice, sports bands, all to no avail. They say that doctors make the worst patients and I am no exception.

I advise patients to avoid doing what I have been doing! Listen to your body and allow your injury to go through a full healing period without training. Though you may lose muscle, you will be far less likely to re-injure yourself.

I Sleep Like A Rock

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Sleep-GarfieldI feel sorry for everyone who suffers from insomnia and can only imagine how exhausting it must be to have the desire to sleep with a body that won’t allow slumber to occur. Though I have had a few very brief bouts of insomnia in my life, I have always slept VERY deeply from the time I was an infant. My mother found it humorous that I could sleep through alarms and small earthquakes without a single response. This actually was problematic for me in my teens and early adulthood because it always required a gargantuan effort on my part to try to wake up at a decent hour.

Even now, after suffering from several days of sleep deprivation, my body completely rebels and insists on a full eight hours of sleep, pinning my eyelids together and making it impossible for me to progress from a state of slumber to a wakeful state until the full eight hour rest stretch is completed. I can hear insomniacs around the globe groaning as they read this blogpost, but this is honestly a problem! I can also drink a large mug of caffeinated coffee right before going to bed and sleep like a baby. Believe me when I say I wish I could bottle this up for insomniacs because I would be filthy rich by now!

Building Muscle The Vegan Way

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By no means am I vegan or even vegetarian, but I appreciate the fact that many individuals have specific reasons for avoiding meat. Protein is an essential nutrient, but it is especially important for people looking to build muscle. Daily protein intake for the average individual should be around 0.8 gram of protein per kilogram of body weight, but I recommend a MUCH higher intake for weightlifters. For example, though I am 119 pounds, I currently consume 150 grams of protein per day, spread out among 6 meals. But if I were vegan, I would consume 8 meals per day instead of 6. This is due to the fact that it can be extremely challenging to consume sufficient amounts of protein, resulting in more frequent meals and a greater variety of protein sources. Another challenge which vegans face is the fact that nuts and seeds have a high caloric density and are packed with fat, so their consumption must be monitored.

Vegan foodBelow is a list of the best vegan protein sources.

Tofu

Tempeh

Lentils

Soybeans

Pinto, kidney, or black beans

Garbanzo beans

Quinoa

Almonds

Cashews

Walnuts

Peanuts

Sesame seeds

Avocado

Broccoli

Spinach

Kale

Sweet potatoes

Veggie burger

Veggie sausage

Soy Protein

Healthy Grocery Shopping

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Regular grocery stores in the United States are notorious for putting processed foods in alluring packages and displaying them prominently on grocery shelves. If you are in the habit of reading ingredient labels like I am, you probably know that the most processed foods are located along the aisles in the center of the store, while whole foods are found at the perimeter. As a result of this, I advise patients and clients to do the majority of their shopping around the perimeter in order to maximize the chances of making the healthiest food choices.

Grocery store junkThink about it. If a food item can be stored in a box, bag or can at room temperature, it means that it probably has preservatives which keep it from spoiling. Start reading ingredient labels and you might be shocked at what you find. If ingredient labels are excessively long or have long names which you can’t pronounce, you probably should steer clear. Remember that the least processed foods will be assimilated by your body the most readily.

Grocery stores are designed to lure you in like a rat in a maze, but instead of getting a reward at the end of the maze, you might be signing up for health issues if you are distracted by all the colorful advertising found on the most popular food items. You are far better off avoiding the maze and selecting fresh meats, produce, nuts and whole grains. Happy shopping!

How Can You Forget To Eat?

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ForgetfulnessEvery time I hear someone say that he or she forgets to eat, it blows my mind. I could never forget to eat because I am so in tune with when my body needs fuel that my body reminds me that it is time to eat. Such fine tuning only comes with feeding the body properly with the right foods at the right times. I understand that most of us lead very hectic lives and that it can be difficult to stop everything just to get a meal in. But I do not understand how some people can work for 6, 8, 10 hours straight without a meal and feel no immediate physical repercussions from it. What about the churning, growling stomach? What about the impaired concentration or slump in energy? I get GROUCHY when I haven’t eaten my scheduled meals, and my body yells at me to eat.

Every time you skip meals, you prime your body to devour the most readily available foods, which in most cases means a trip to a fast food drive-through window. By this time, you are probably so ravenous that you will end up ordering far more food than you should. In all likelihood you will dip one hand into the bag of food while holding onto the steering wheel with the other hand, munching away rapidly and mindlessly, without allowing your body to respond to its satiety cues. If you make such fast food runs a habit, you increase the risk of obesity, diabetes, heart disease, and stroke. Why wreak havoc on your health by engaging in such behavior?

If you are prone to forgetting to eat regular meals throughout the day, do yourself a favor and reprogram your eating habits. Set a timer to go off every 3 to 4 hours to remind you to eat. When the timer goes off, don’t continue to work, but put everything down and make sure to eat a balanced meal. Pack healthy snacks and meals to take with you and make sure that you have easy access to them. Some of you may be wondering how many meals are ideal and when to eat those meals. If you can get 4 to 5 meals in per day, evenly spaced apart, you will optimize your energy levels and re-set your metabolism.

Can’t Sleep? Try This Sleep Aid

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Delta SleepFor many years I have recommended the Delta Sleep System to patients who suffered from insomnia and have had incredible results reported by many people. Here is a description of the system:

There are several stages of sleep that people pass through in the course of a good restful night. In each stage our sleep gets deeper, our bodies gets more relaxed, and our brainwave patterns slow down. The deepest and most rejuvenating levels of sleep are associated with delta brainwave patterns.

Delta sleep is the most physically relaxed stage of sleep, and it is the time when the body recuperates and rebalances itself for the new day. Getting enough sleep, but more specifically enough delta sleep, is essential for healthy, productive living.

Dr. Jeffrey Thompson’s breakthrough audio techniques, developed over 25 years of clinical research, are proven to increase levels of delta brainwave activity. He has helped thousands of people to achieve regular, restful, revitalizing, sleep.

How This Program Can Work for You
Play Delta Sleep System on any ordinary stereo or through headphones. Pulses of sound embedded into an ambient musical soundtrack, combining rich orchestration and three-dimensional sounds of nature will coax your own brainwaves toward their natural pattern of deep delta sleep.

http://www.cduniverse.com/productinfo.asp?pid=8225570

http://www.soundstrue.com/shop/Delta-Sleep-System/2222.pd

This remarkable system is available in CD and MP3 formats.