Hot Logic Mini Review…These Make GREAT Holiday Gifts!

Here’s another review of the Hot Logic Mini, which is an ingenious product! It comes in six great colors, and can be plugged into any electrical source. You can even use this while traveling in your car!

Go to http://www.hotlogicmini.com to order, and make sure to enter my discount code STACEYNAITO for 20% off your order!

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How To Be As Prepared As You Can Be for Your Big Run

I am posting this a second time with links embedded in the article. What a great contribution by Jason Lewis!

– Written by Jason Lewis

Mike Tyson once said, “everyone has a plan until they get punched in the mouth.” For those about to compete in a major race, the logic still applies. Everyone has a plan for their run until they come face to face with some of the harsh realities of the race running. It can be hard, and you may face what feels like insurmountable obstacles. But if you prepare yourself properly, you can make sure you have the best chance possible to beat whatever punch – metaphorically speaking of course – comes your way. Here are some tips.

Know how to properly hydrate

If there’s one thing that any runner must know, it’s proper hydration. Dehydration lowers your blood volume and when you have lower blood volume your heart has to work extra hard to get blood (oxygen) to your muscles. Long story short, you can’t run your best when dehydrated. So, drink as much water as you can before, during, and after your runs?

Not exactly. Overconsumption can be an issue. For the most part, you should drink when you’re thirsty – no more, no less. Don’t overcomplicate things. Here’s a good resource on how to properly hydrate for certain types of runs.  

One big question is whether water is good enough, or should you hydrate with sports drinks. Both are true, actually. Water is fine, but there are some benefits to Gatorade. Sports drinks contain carbs (in the form of sugars) and electrolytes (which you lose when you sweat) – two things your body needs when participating in demanding physical activity.

Find a routine and stick to it

You should develop a routine surrounding your runs and keep it the same through training and through race day. Eat the same thing before, during, and after runs. Wear the same shoes and clothing. Get the same amount of sleep the night before. Listen to the same music. This routine, if you keep to it, will help your body and mind stay strong through the tough stretches.

Know how to treat common running injuries

Running puts a good amount of stress on your body – whether it’s trail running, city running, or even practicing in a gym or on a treadmill. If you run a lot, you’re going to get hurt at some point. There’s no getting around it. It’s vital that you know how to deal with sprains, scrapes, blisters, and more. The shorthand guide is to always ice a sprain, stretch a cramp, pressure a wound, and leave a blister intact. For more on this, check here.

Know why you’re running

Sure, you’re running for the exercise and the feelings of personal accomplishment. The runner’s high isn’t an unwelcome byproduct. But in the end, running is about a mentality – even a spirituality for some. Focus on how running gives you a mental boost and makes you a stronger person: push your self to achieve goals you never thought possible; give yourself a chance to find a stronger you through self-discovery; heal from a broken past; overcome seemingly impossible obstacles. As Jim Friedrich says in the article The Spirituality of Running, “What we do with our bodies manifests and expresses inner states, the sacred ground of our being. But bodily practices can also induce inner states.”

Whether you’re running for fun, a charity 5K or a marathon – the principles of proper running preparation are pretty much the same. If you know how to hydrate, deal with inevitable injuries, and stick to what you know works, you will have a good chance at succeeding in whatever you do. “Success” is whatever you want it to be – only you can decide your own criteria.
Photo Credit: Pixabay.com

ABOUT THE AUTHOR
Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created StrongWell.org to share his tips on senior fitness.

Anti-Inflammatory Meds and Muscle Growth

NOTE: This was originally written for Oxygen Mag digital version.

There has been a heated debate over many years within the bodybuilding community about whether anti-inflammatory medications like ibuprofen (Advil, Motrin) and naproxen sodium hinder muscle growth. These medications inhibit the synthesis of prostaglandins, which also play a role in muscle synthesis. All it took was one clinical study published in the Journal of Clinical Endocrinology and Metabolism to put bodybuilders into a panic about reduced protein synthesis, and it didn’t matter that such results were found in laboratory rats. While there is some evidence to suggest that the anabolic signal is shut off when anti-inflammatories circulate in the bloodstream, nothing is absolutely conclusive, and what might be seen in the rat model might not necessarily be the case for humans.

While I will never advocate chronic use of painkillers and anti-inflammatory agents, I think they definitely serve a purpose when acute injury is present. When I find myself in the middle of disputes with bodybuilders who INSIST that a few days on such medications will completely destroy all their efforts in the gym, I simply shake my head in frustration. If you are injured and your lifting is adversely affected by the injury, whether it be a muscle strain, a ligament tear, or a minor disc herniation, you need to be aware that training through that injury, especially when it deranges your form and causes other body parts to compensate for the injury, will end up really messing you up over time. I honestly think that a minimal decrease in muscle mass over the course of a few days is preferable to the imbalance and asymmetry which usually occur when a bodybuilder foolishly pushes through heavy workouts despite an injury which has a domino effect on the body.

Common sense, and medical expertise, dictate that the inflammation must be removed from the area, most commonly through short term administration of anti-inflammatory agents, ice, and rest. Trust me, if you follow a regimen like this, you won’t lose all the muscle you have built over the years. Be sure to take these medications with food, and if you have any history of gastric ulcers. bleeding disorders, or kidney dysfunction, avoid taking them.

Remember that I am talking about DAYS, not weeks or months. This is one time when eating constantly has its benefits, since bodybuilders and fitness people can pretty easily fit in their medication administration with one of their meals. I know it’s difficult to back off from training, but if you truly want to HEAL, you must give the injured area time to repair itself. If you insist on continuing to train through the injury, especially, without any medications or other interventions on board, you can count on the injury either lingering or worsening over time.

No Olympia For Me This Year

Fun times from Olympia 2011 with Anca and Farinaz

For the past seven years, I have attended Olympia every year and have always enjoyed the whole experience. This year, however, I will not be attending since the main sports supplement company I work with, SWAT Fuel, will not have a presence there this time around. What is strange for me is that I am not bothered by the fact that I won’t be rubbing elbows with the fitness and bodybuilding icons I have come to know over the years. In some sense I am actually relieved that I will get a break this year, since I have been traveling more this year and could use a staycation.

For those of you who are wondering what event I will be at next, please come by and say hi at the Ferrigno Legacy on November 18th and 19th. I will be at the Flexpo, handing out samples of SWAT Fuel’s 9mm+P, which is a combination preworkout/endurance/thermogenic formula unlike anything else on the market!

For more information and tickets to the Ferrigno Legacy, please visit: https://www.ferrignolegacy.com/

Jerry Frederick Of Ironman Magazine Fame

While at Joe Wheatley’s Muscle Beach event on Labor Day, I had the pleasant surprise of seeing Jerry Frederick, whom I hadn’t seen in several years. He was sitting under the main canopy, with his ever-present breakaway reading glasses around his neck. I was just tickled to see him. For those of you in the bodybuilding world, you know that this man had worked for Ironman Magazine as one of their staff photographers for several decades. He has always had a strong passion for the world of competitive bodybuilding, and has gone out of his way to create content with athletes such as myself to use for features within the publication.

Jerry and I chatted for several minutes, and he was full of smiles and that sweet, gentle demeanor which makes him so loveable. I was saddened to hear that he has a neuromuscular disorder which could be Parkinson’s but which hasn’t been definitively diagnosed yet. Hopefully Jerry will be placed on a treatment plan which halts the progression of the disorder.

What The Hell Is “If It Fits Your Macros” Anyway?

You have probably heard about the “If It Fits Your Macros” (or IIFYM) trend which has been increasing in popularity within the fitness and bodybuilding world. It’s not surprising that the concept was embraced and developed by people within the industry who were sick and tired of adhering to monotonous, restrictive meal plans in which the vast majority of foods were labeled as evil and forbidden. On a personal note, I jumped on the IIFYM bandwagon as well because I was fed up with avoiding certain so-called “bad” foods and also dealing with metabolic burnout from years of caloric restriction. What surprised me was the positive manner in which my body responded to taking in maintenance calories as opposed to constantly functioning at a caloric deficit which only served to slow down my metabolism.

The term macro refers to the principal nutrients which the body requires: protein, fat, carbohydrates. IIFYM dictates that as long as you fulfill the energy needs of your body, you can obtain calories from any food source. Let’s face it: your body needs a certain amount of protein, carbohydrate and fat, along with fiber and micronutrients such as vitamins and minerals in order to function optimally, but it doesn’t scrutinize every macronutrient gram as it is thrown into the body. On the other side of the coin, it is also important to bear in mind that most proponents of IIFYM do not consume large amounts of junk food either. As long as quality protein is consumed in adequate amounts to contribute to muscle growth and repair, along with micronutrients and dietary fiber to support normal digestion, it shouldn’t matter if a small percentage of caloric daily intake is obtained from discretionary or junk food items.

My personal opinion is that the quality of carbs still should come into play if you are employing an IIFYM approach. However, if the majority of carbs comes from quality sources such as oats, sweet potatoes and brown rice, a small amount of junk carbs (cookies, Pop Tarts) shouldn’t tip the balance too much. I am a fan of carb BACKloading and believe the largest insulin spike should come at night before you sleep, since you will be fasting for several hours.

I know some of you are still reading this with great skepticism and want to hold onto your six boring meals of tilapia and green beans every day, refusing to accept the concept of loosening the reins a bit and actually enjoying a variety of foods. IIFYM doesn’t mean that you lose control and eat whatever you want, whenever you want. What it DOES mean is that foods will no longer be forbidden or “bad”, and that you can actually consume them on a fairly regular basis as long as you keep track of your daily nutrient intake.

The main drawback of IIFYM is that you must track your food intake, which in a sense is another form of food fixation. However, there is a greater chance that you will meet your body’s nutrient needs than if you follow a cookie cutter, calorie restricted, orthorexia lover’s contest prep meal plan. When clean eating is followed 100% and the majority of food sources are banned, caloric restriction is almost inevitable. Such caloric restriction, when practiced for an extended period of time, will cause fat loss to stall and metabolism to slow down.

How about if you met your macronutrient needs without having to banish most foods from your diet? So many people in the world of fitness suffer from orthorexia, a psychopathological condition in which foods are labeled as “good” or “bad”, and in which individuals become socially isolated over their need to eat “correctly”. I have seen so many competitors struggle with an increasing difficulty in losing fat, so their coaches restrict their calories even more and ban more foods from their meal plans. Fruit, healthy fats, and healthy carbs are stripped away in an effort to lean the competitor out. Another thing to consider is what food deprivation does to people. If a food is “bad”, suddenly the temptation to indulge in that bad food is intensified.

You might want to consider trying IIFYM if you are in a slump with your current meal plan. You may feel like a hamster on a very boring and restrictive “clean eating” wheel in which you are only allowed to eat very specific foods in certain combinations. For some of you who have been doing this incessantly for years, you may have noticed over time that it has become more and more difficult to lose weight. Your meal plan is probably VERY rigid and VERY boring, consisting of foods you are probably so sick of that if you never had to eat them ever again, you would rejoice in the streets for days. Give IIFYM a try. You might be pleasantly surprised at how your body responds.