Fitness & Wellness

Sure, a massage feels good, but there are also other body benefits of massage that can improve your functioning and health. After a tough workout, it can help to improve circulation and loosen tight muscles and tendons. That allows blood to circulate better and can whisk off the build up lactic acid in your muscle fiber. You’ll speed recovery time and have better pain management. Some athletes like their massage before a workout to warm muscle tissue and improve flexibility. Either way, a massage provides benefits.

A full body massage can help reduce pain.

Sometimes, the pain you feel is tough to identify. It may be referred pain, where one region is tight, but it affects another area. When you have a full body massage, it not only loosens the tight area, it works on the “trigger points” where referred pain begins. You can take pain medications to relieve pain, but you just block the pain and don’t address the source. A full body massage does focus on the original source and helps eliminate the pain entirely.

You can exercise to improve your range of motion or boost your exercise efforts with a massage.

If you’ve never focused on flexibility exercises, but just worked on strength, your likelihood of facing serious injuries is great. People who start exercising later in life find that they no longer have the range of motion or flexibility they require to exercise safely. Using exercises that boost their range of motion is a start, but adding massage to the mix can speed the results. The massage helps work the connective tissues, tendons, muscles and ligaments, just like exercise does. It also boosts the production of natural lubricants, too. If you’re just getting back to the gym or recovering from injury, massage can help you reach your goals faster.

While you’re working out to lose weight and lower blood pressure, let massage help you now.

Exercising and healthy eating is one way to lower blood pressure. However, to boost its power and get faster results, consider adding massage therapy to the mix. One study found in the peer review, Biological Research for Nursing shows that people who received a back massage three times a week lowered their blood pressure more than those who just spent that ten minutes relaxing.

• You’ll boost your immunity with a massage. It stimulates the immune system and increases the number of lymphocytes, white blood cells that protect the body, while reducing cortisol and levels of cytokines, which are part of the process of inflammation.
• You’ll eliminate toxins by stimulating the lymphatic system and soft tissues.
• Massages help boost your mood and lift depression, while also energizing you and reducing anxiety.
• A massage can help reduce pain, such as the pain from Fibromyalgia, headache and back pain. It can also reduce the pain of surgery and help you heal and get back on your feet faster.

 
Everyone loves green smoothies and those icy cold drinks that cool you down and taste a bit like drinking a fruity malt, but did you know warm smoothies can be just as inviting, especially on cold days. Whether it’s winter or just a chilly spring or fall day, a warm smoothie can be just what you need to boost more vegetable intake and cut back on fruit that most cold smoothies contain.

Add some bone broth to your smoothie.

If you aren’t aware of the nutritional values of bone broth, it’s time to learn them. Bone broth is high in collagen, which is great for the skin. It also is high in calcium, protein, magnesium, boron, iron, vitamin A, phosphorus, vitamin D, potassium, vitamin K, vitamin C, zinc, copper, manganese and the B vitamins. It has many benefits for the body, including better joints, boosting the immune system, reducing cellulite, reducing allergies and treating leaky gut syndrome. You can make bone broth smoothies with any number of vegetables. I like to add a cup of dice carrots, 3 cups of Kale, a cup of leaks or onions chopped and cilantro (approximately 1/3 C) to four cups of bone broth. You can saute the veggies in coconut oil before you add the bone broth to make it tastier. Sprinkle in a little lemon juice and sea salt, then simmer for 25 minutes and blend. It’s a yummy drink that’s good both cold and hot, so if you have some leftover, store in the frig for later.

Try a hot smoothie for breakfast.

This is one of my favorite recipes, frankly it’s because it reminds me a bit of warm nutty pumpkin pie! Best of all, it’s pretty easy to make. You do have to cook a 1/2 large sweet potato, but if you peel it and cut it in cubes, that doesn’t take long. You can also cook and mash it ahead of time, then throw it in with the unsweetened almond milk that you heat on the stovetop to warm it. You need 1 cup of unsweetened almond mild, the half of a sweet potato cooked and mashed, 1/2 inch of ginger grated—use an inch if you like it, a teaspoon of cinnamon, 1/2 teaspoon of maple syrup and 2 tablespoons of almond butter. Add a bit of nutmeg, clove and ground allspice if you want a flavor that’s even closer to pumpkin pie. Blend until smooth and serve warm. YUM!

Supplement your dinner menu with this smoothie.

You can have a salad and some soup when you add this warm smoothie that doubles as a drink and dessert. It tastes a lot like apple pie to me, but the flavor changed entirely when I added some nut butter to it. Use 1/2 plain yogurt or water, a whole apple peeled, cored and cut into small chunks, a splash of vanilla extract, plus half that amount of allspice and nutmeg. Top it off with a tablespoon of maple syrup and a scoop of vanilla protein powder. For the nutty flavor add a tablespoon or two of your favorite nut butter. Blend it and microwave until warm and sprinkle with cinnamon. Consider a “chunky” soup instead of a smoothie. Boil bone broth. Pour it over finely chopped veggies and let set a few minutes. The veggies will cook in the hot broth, but some will have a little crunch. It’s my version of pho that’s healthy and delicious.

• Melt the dark chocolate in the microwave with slightly more than 3/4 cup of almond milk. Put two squares of dark chocolate, 1/4 c rolled oats, 1/2 a banana, almond milk, 1 tsp chia seeds a handful of almonds in the blender and mix with a few tablespoons of water and a tablespoon of the hot almond milk/chocolate mixture. Blend and slowly add the rest of the milk/chocolate mix for a warm breakfast smoothie.
• Use hot green tea to make warm smoothies. Pour a tablespoon of cold water and a tablespoon of green tea into the blender with apples, bananas, peaches, berries, kale and/or dates. Blend until smooth and pour the mixture in your cup. Pour hot green tea over it and mix for a tasty warm smoothie.
• Be careful of relying too heavily on smoothies for fruit and veggie requirements. Most are made with lots of fruit and very little vegetables. Warm soup-like smoothies provide more veggies.

If you’re a sucker for watching infomercials or stay up late watching TV, you may have watched Tony Horton promoting the wonderful results of his P90X workout. You can get the whole miracle package for up to $350 and within 90 days looked ripped and fit, with a significant amount of body fat replaced with rippling muscles like Tony.   The question include, is this the real miracle that Tony says it is? Does everyone get results? Why does it work?
 

Tony says it causes “muscle confusion.”

While muscle confusion may be a new term, the concept isn’t new. If you do the same workout continuously, your body becomes adept at the movements and efficient. That efficiency means you’ll burn fewer calories, which can cause plateauing. Personal trainers have always varied the workout to prevent plateauing from occurring. It’s not a new concept, but it is a valid one. Your muscles aren’t confused, however, just not as efficient as they would become doing the same exercise continuously.

The workout uses a circuit format

The workout does contain most of the exercises you’ll get from any personal trainer. The program also has a nutrition plan. According to the plan, you’ll workout hard for an hour to an hour and a half, six to seven days a week. It offers workouts for specific muscle groups, plymetric workouts, yoga, Kenpo, stretching and core synergistics.

The problem is that it’s not for everyone.

• Those severely out of shape shouldn’t attempt to tackle the workout. It’s great for those already fit, but can be extremely taxing and even dangerous for the obese, the out of shape and people with physical limitations. It does get your heart rate racing, but if you’re unfit, the chances of falling behind and eventually quitting are great. Unless Tony was working with you on a one-to-one basis, you won’t get the workout based on your fitness level. You also don’t have the advantage of someone watching you to ensure your form is perfect.
• As a personal trainer, I understand the benefits of the P90X workout and find it great if you’re already in shape and want to try something different. I highly recommend a more personalized approach for everyone else.
• The nutritional plan isn’t recommended for long term use. Therefore, you aren’t learning to make lifestyle changes to use the rest of your life. It has the same drawbacks of type of diet that isn’t healthy eating.
• P90X doesn’t build strength as much as tone since there’s no rest between the exercises. You need to rest muscles between exercises for about a minute to build strength. If you want a workout designed specifically for your needs and one that holds you accountable, use the services of a personal trainer who creates a plan specifically for you.

Not everyone works with a personal trainer who pushes them hard to achieve the best possible results. For those working out on their own, it may be better to ease into exercise to help prevent injury and avoid the aches and pains that often put exercising on the bench. Even trainers may recommend starting slow at first, particularly for those incredibly out of shape or who have health conditions that might be exacerbated by too much, too soon.

Listen to your body, no matter what your fitness level.

There are dangers in overdoing. One of the problems faced by anyone that wants to push their body to the limits is that they reach their limits and sometimes beyond. If you push your body beyond the point your body is prepared to handle, you can cause intense stress to the body. It’s the same stress that comes from a massive injury. The stress makes the muscle tissue rapidly break down, giving off byproducts from the cells in the process. One of those byproducts is myoglobin. If there’s too much to filter out of the blood, it can overwhelm the kidneys and lead to failure. That creates a condition called rhabdomyolysis. If no action is taken it can lead to death. Symptoms include a decreased amount of urine, muscle aches and weakness. The most easily recognized symptom is really dark, reddish colored urine.

Even if you’re taking it slow, always check with your health care professional before starting a workout program.

Going from couch potato to marathon runner doesn’t happen overnight and you shouldn’t push yourself like it does. Taking it easy at first is important. It doesn’t leave you turned off to exercise because of soreness and pain. It also doesn’t put you in danger of potential health problems. Sometimes, you have an underlying condition that isn’t diagnosed, so if you have an odd heartbeat, get leg cramps, feel dizzy, get short on breath when you normally wouldn’t or have chest pain, seek medical attention.

Don’t confuse a hard workout with overworking your body.

Sure you’re going to have aches and pains, that’s part of getting into shape, badge of honor that says you’ve worked hard. There’s a difference between a sore muscle, but goes away quickly, and unbearable pain. If you move your arm lightly and break out in a sweat from the pain, you have some real damage and need medical attention. Shortness of breath is normal with a exertion, It needs immediate medical attention if it occurs with minimal exertion or persits long after exercise ends.

• Choose something you like to do when starting an exercise program. If you like fast dancing, turn on the music and dance away, stopping when you feel it’s time. Record the number of minutes you’ve danced and try to increase that time a little each week.
• Start with walking more. Take an early morning stroll. Park further from the store and walk. Take the stairs, not the elevator.
• If you’ve been sedentary for a long time, get the help of a trainer who will help you learn the right way to do each exercise and make sure you aren’t overdoing.
• Track your progress. Winners keep score.

Workouts for real life help your body prepare for those activities you do everyday. If you’ve ever bent down and picked up something relatively light, only to have a sharp, stabbing pain in your back that continued for days, you know what I mean. Functional fitness helps all the muscles of the body work together and gets you ready for tasks you would do daily, whether at home, work or play. It emphasizes core stability too.

Squats simulate getting up and out of a chair.

I remember a routine done by a comedian long ago talking about his father’s noise. It was that low growl older men made when getting up and out of a chair. While you may not be ready to make the noise, as you lose muscle fitness, eventually it will become more of a task. Just as picking up items off the floor can be challenging and even cause injury from the simple movement. Performing squats can keep your body fit for these types of tasks.

Kettlebells, fitness balls and weights are part of functional fitness training, but you can do functional fitness exercises without any equipment.

A reverse lunge with dumbbells incorporates movement, muscles working together while changing position and balance. It challenges core stability too. Opening up the hips and thorax area with certain exercises helps prevent back problems by loosening tight hips. Kettlebells workouts give a total body workout and helps coordinate the muscles to get them working together. Kettlebells also build core muscles, which is important in functional fitness. Fitness ball workouts also work on core stability.

Functional fitness workout help people of all ages.

You can modify the workouts to match the level of fitness of each person. Older individuals, particularly if they haven’t exercised in a long time may be best off starting with body weight or even water based functional fitness workouts. Of course, as with any program of exercise, checking with your health care professional is of utmost importance before beginning.

• Consider all the daily moves you make, from reaching for something overhead, running up stairs, getting out of the car or even just vacuuming the floor. Preparing the body for these types of tasks is the goal of functional training.
• Functional exercises focus on more than one joint and muscle group. It’s all about getting the muscles to work together as one. It’s utilizing the whole body with each exercise, even if part of it is just for support.
• Functional fitness works on all types of fitness. It employs exercises to improve range of motion—flexibility, improves power—strength, balance and endurance.
• You may already be doing many of the functional fitness exercises. It may be just a matter of working with a personal trainer to create a program that combines them safely.