ICE or HEAT




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No matter how careful or prepared you are sometimes injuries happen. When they do... which is the appropriate treatment for your injury? Heat or Ice....


The Rule of Thumb: Ice the first 48-72 hours right after an injury and heat only if swelling is gone.

When icing your injury usually the best method is filling a bag with ice cubes, or using a bag of frozen vegetables (pees are best), then place it onto of the injured area. Don't apply for more than 20 minutes at a time.

With Heat, a heating pad, hot towels,or hot bath is usually the best technique.Dot apply heat for more than 20 minutes at a time
 
For Strains ( pulled muscle or injured tendon) or  Sprains ( stretching or tearing of ligaments and or tendons in joint) Ice first because ice decreases inflammation, swelling, and numbs the pain Use Heat after, when swelling and inflammation are gone, which relieves stiffness and helps bring blood to injured area to speed up healing.

Bottom Line: Ice is for bringing down inflammation. Heat is for relieving chronic pain and stiffness.

 




 
Exercise of the Weeka3f799b9-efb3-4f5b-9676-3f97a1563b51
Lunges are a great way to strengthen your legs and glutes and definitely should be a part of your workout routine!
 


 
Take a large step forward with your right leg. Slowly bend your knees until your right thigh is parallel with the floor.
Both knees should be bent at 90-degree angles and your right knee should not pass the front of your right foot.
Slowly lift your body up to the starting position, pushing through the heel of your right foot.
 
Repeat desired amount of reps on that same leg, then switch to other leg for same amount of reps
Do not allow your front knee to pass your toes.
Do not twist your body or lean forward. Your shoulders should be square and face forward.
Do not point your toes in or out. Your toes should point straight ahead.
Do not land on the toes of your front foot when stepping forward. Make sure your front foot is flat on the floor.


 

Nutritional Spotlight
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Daily Recommended Fiber Intake

Women
25 grams per day, for women younger than 50
21 grams per day, for women older than 50

Men
38 grams per day, for men younger than 50
30 grams per day, for men older than 50

Most nutritionists and diet experts suggest that approximately 20-30 percent of our daily fiber intake should come from soluble fiber.


There are two basic types of dietary fiber: soluble and insoluble fiber, depending on whether it dissolves in water. Both soluble and insoluble fiber is indigestible by humans. Although insoluble fiber and its health benefits have been known for some time, the benefits of soluble fiber have only recently appeared.

Types of Insoluble Fiber

Insoluble dietary fiber is a natural laxative and includes cellulose and lignin which occur in whole grains (especially wheat bran), and hemicellulose (partly soluble) found in whole grains, nuts, seeds, fruits and vegetables.

Types of Soluble Fiber

Water soluble dietary fiber binds with and removes certain things in the gut. Types of soluble fiber include pectin, which occurs in fruits (apples, strawberries, citrus fruits); beta-glucans, found in oats, barley and rye; gums, found in beans, cereals (barley, oats, rice), seeds and seaweed; and arabinose, found in legumes/pulses. Soluble fiber can be further classified into fermentable and non-fermentable types. Fermentable soluble fiber helps to feed our intestinal bacteria - the "healthy" bacteria that helps us digest and absorb nutrition from our food.

Fiber-Rich Foods Contain Both Types of Fiber

Many fiber-rich foods, especially plant-foods, contain both soluble and insoluble fiber in varying proportions. But one type of fiber usually dominates.

Digesting Dietary Fiber

Although fiber is mainly indigestible, the human digestive system does react with it. Bacteria in the digestive tract attack it, causing methane gas to be released in the process, which can cause bloating and flatulence. In addition, fiber - if eaten in excessive quantities - may interfere with the uptake of minerals and vitamins. Finally, excessive soluble fiber may attract too much water from the cells, thus impeding cell-function. For these reasons, it is best to increase your fiber intake gradually and avoid fiber supplements except in carefully measured doses.

Benefits of Soluble Fiber

The health benefits of water soluble fiber occur largely in the early part of the digestive system (stomach and small intestine) and include the following:

* Soluble fiber slows down digestion in the stomach and small intestine. This helps to slow down the conversion of other carbohydrates into glucose, thus stabilizing blood glucose levels. The presence of fiber in carb-rich foods actually lowers the glycemic index of that food. By slowing down the digestive process in the stomach thus forcing nutrients to spend more time in the digestive zone, soluble fiber may also increase the uptake of minerals and other nutrients in food.

* Soluble fiber forms a thick gel when it comes into contact with water in the digestive tract. This swelling-effect, allied to the slowing down of the digestive process, increases our feeling of fullness (satiety) without adding calories. Fiber is therefore a useful element in any healthy weight loss diet.

* Soluble fiber appears to reduce blood cholesterol levels. This is because the fiber binds with bile acids and cholesterol in the digestive tract, preventing them from being absorbed by the body.

* Soluble fiber may also have cancer benefits. Modified citrus pectin, when fed to rats, appeared to reduce the size of tumors. In some as yet unknown way, the pectin appears to interfere with cancer cells linking together to form tumors.

Benefits of Insoluble Fiber

The health benefits of insoluble dietary fiber occur largely in the later part of the digestive system (colon) and include the following:

* Insoluble fiber improves the health of the intestinal tract by increasing stool volume and stimulating normal bowel contractions (peristalsis) thus reducing transit time through the colon. This protects against digestive complaints like constipation, irritable bowel syndrome (IBS) and diverticulitis.

* By accelerating the speed of food through the intestinal tract, insoluble fiber may help prevent digestive disorders such as constipation or diverticulosis (infection caused by food getting stuck in small pouches in the wall of your colon. It may also reduce the absorption of salt (thus reducing the risk of raised blood pressure) and toxins.

Good Sources of Dietary Fiber

Haricot Beans Parsnips
Spinach Kidney Beans
Soy Beans All Bran
Apple Shredded Wheat
Apricots, dried Bread, High-Bran
Blackcurrants Bread, wholemeal
Figs Oatmeal
Mango Oatbran
Orange Broccoli
Pear Pasta, wholewheat
Prunes Brussels Sprouts
Almonds, oil-roasted Peas, frozen
Peanuts, dry roasted Parsnips
Spinach

Sleep

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Step number one:
priority in any fitness regiment  is getting enough sleep, without it, it is impossible to reach peak performance in any physical activity you take part in. 

Optimal sleep needs are between 7-8 hours per day for the average adult.
 
Heres a list of just a few of the many benefits from getting sufficient sleep…

 
*Muscle rejuvenation occurs while sleeping.
*Sleep is involved in healing and repair of your heart and blood vessels.
*Sleep affects how your body reacts to insulin,which can lead to diabetes.
*Better memory retention.
*Curbs inflammation in the body.
*Lowers stress which helps with many other body functions including blood pressure.
*Helps with depression.
*Strengthens immune system.
 

 
Sometimes with this fast paced world we live in its not easy to get enough sleep, one good tip to help.
 
 
Take advantage of napping. All you need for a good power nap is about 20-40 minutes. Power naps provides significant benefit for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep.
 
Recently a study was done by NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness 100%.   

 
THE VERDICT IS IN: YOU CANNOT REACH YOUR FULL FITNESS POTENTIAL WITHOUT ENOUGH SLEEP CASE CLOSED!!!
 

Inspirational Thought Remember that a one Hour workout takes up only 4% of the entire day!!!


 
Exercise of the Week4d4f2781-b21a-4786-bf04-49a55cec2168
Crunches are a great way to strengthen your core and definitely should be a part of your workout routine!
 
*Lie on your back on a mat, with your knees bent and your feet flat on the floor, roughly shoulder width apart.
*Slowly curl your head and shoulders a few inches off the floor.
*Pause for a moment and then slowly lower your head and shoulders back to the starting position.
*Repeat for desired amount of reps.
 
Do not lift your feet off the floor.
Do not pull your head forward with your hands. You should not bend your neck. Pick a spot on the ceiling and just keep looking at it.

 
 




Nutritional Spotlight
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Eating Proteins is so important, so eating the right proteins make all the difference. Try to eat proteins that have a high Protein Efficiency Ratio. The way that protein in a food or supplement is usually measured is by using the Protein Efficiency Ratio (PER). The protein efficiency ratio for a food is determined in a lab by dividing the weight gain of a test subject who had been given certain types of foods or, more specifically, proteins, by the intake of that particular protein during the test period. In short, a test subject (not always human) ate and gained weight. Then that weight (in grams) was divided by the amount of the specific protein that the subject took (also in grams).

Here is a list of the (PER) of different proteins.

* Whey Protein isolates blends: 110-159
* Whey Concentrate (lactalbumin): 104
* Whole egg: 100
* Cow’s milk: 91
* Egg white (albumin): 88
* Fish: 83
* Beef: 80
* Chicken: 79
* Casein: 77
* Soy: 74
* Rice: 59
* Wheat: 54
* Beans: 49

Weights or Cardio First?

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Much debate has been brewing about whether to lift weights first then do your cardio or vice versa... Well the results are in...

Lift weights first, Then do Cardio By performing your strength training before your cardio work, you'll burn more fat while doing Cardio. Recently numerous studies have found athletes who did the workout in this order burned twice as much fat as those who didn't lift weights at all.

Besides this finding It just makes more sense to lift when your energy levels are higher because of the increased demand on the body while lifting weights.

Exercise of the Day

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Lie on floor face down with your arm at your side. Palms are facing up.
Using your lower back pick your chest up off the floor in a very slow controlled manner
Lower down to starting position and repeat for desired amount of repetitions.
 
Don’t overarch
Don’t bend your neck
Breath out as your coming up
No jerky movements

 

Hyperextensions are a great way to strengthen your lower back and definitely should be a part of your workout routine!
Nutritional Tip
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Water is an essential nutrient. All chemical reactions in the body depend upon it. If you’re trying to lose weight, this can’t be ignored. You won’t be able to lose weight without water to flush out the by-products of fat breakdown. When there isn’t enough water to dilute the body’s waste products, kidney stones may form. When the kidneys aren’t working to their full potential, the liver must step in and help. Once this happens the liver can’t optimally perform its other important functions. As a result, burning fat has to wait.


Drink up to 8 glasses of water a day – a commonly known and even more commonly ignored aspect of healthy living. Whenever we think of health, diet, or recuperating from illness, we rarely think of the significant role of water consumption. Instead we think of diet, healthy foods, miracle foods, etc. More than all this, drinking sufficient quantity of water everyday has a vast number of health benefits that we often ignore.