Jun 2015
I Run...

How did you celebrate National Running day?  Here’s 9 ways people you know are having fun today – and staying healthy.


1. Signing Up for a Races


Nothing gets you motivated like a deadline. Some favorite races: Skirt Chasers, in which women get a 3-minute head start before the men are let loose; New York’s Fun Run and Happy Hour, which features post-race drink specials; and the Zooma Half Marathon & 10K series, featuring post-race shopping, massages and wine. Find a race near you.


2. Hitting the Bars


Pre-run: Grab an energy bar (we’ve picked the tastiest so you have the fuel to run your best).


Post-run: Toss back a beer. Research conducted at Granada University in Spain shows that a pint of beer, post-workout, rehydrates the body better than water. The carbs replace lost calories and researchers believe the sugars and salts may help the body absorb fluids more quickly.


3. Get Your Perfect Training Plan


Try a 10K training plan, to feel ready at the starting line and finish strong.


4. Easing the Knees


Runners have a decreased risk of osteoarthritis, the most common type of arthritis, according to a National Health and Nutrition Examination Survey. Running increases oxygen flow and flushes out toxins resulting in healthier cartilage and stronger ligaments around the knee. Already have knee pain? Find out how to nix it with these three moves.


5. Getting New Shoes


Over time (as little as 6 months) running shoes lose traction and their cushioning breaks down, making you more prone to aches. Which to choose? Check out our top picks (narrowed down from 44 shoes tested by 275 women). Still some life in your old pair? Donate them tosoles4souls.org, which provides shoes, free of charge, to those in need.



6. Thinking About Potato Chips


Good form makes you more efficient, which means you can go longer and stronger without using up more energy. Aim to maintain an even stride, with your feet under your body as you run, and keep your shoulders loose. Our favorite form tip: Nix the tension in your arms and hands by pretending you’re holding a potato chip in each hand.


7. Joining a 6-Legged Race


When you run with your four-legged friend, he gets just as many health benefits as you do. What’s more, running with your dog is a great way for you to bond and an easy way to stay safe on the road.


8. Losing Track of Time


If you’re a data fanatic, try leaving the watch at home. “Training without a watch lets you run with a greater sense of comfort,” says Frank Webbe, Ph.D., a sports psychologist who works with runners at the Florida Institute of Technology. “It helps your performance because you’re paying attention to your body rather than to the watch itself.”


9. Eating Dessert


The average women can burn 345 calories in just 30 minutes of running. That means you can have a 16-oz. milkshake, a 2-inch brownie with 2 tablespoons of real whipped cream, a cup of Ben & Jerry’s Chubby Hubby ice cream, or (that’s “or,” not “and”!) 3 Godiva truffles, guilt-free.



Jun 2015
It's a good idea!

Chiropractors are trained to work with women who are pregnant – and their care can greatly relieve many of the side effects commonly experienced by any expectant mother.


There are no known contraindications to chiropractic care throughout pregnancy. All chiropractors are trained to work with women who are pregnant. Investing in the fertility and pregnancy wellness of women who are pregnant or trying to conceive is a routine care for most chiropractors.


Some chiropractors take a specific interest in prenatal and postnatal care and seek additional training. Below represents designations of chiropractors who have taken advanced steps in working with infertility and pregnancy wellness.


  • DACCP – Diplomate with ICPA reflecting highest level of advanced training

  • CACCP – Certified with the ICPA reflecting advanced training

  • Member of ICPA reflecting special interest

  • Webster Certified – trained to work specifically with pelvic balance in pregnancy


Chiropractors that have been trained to work with pregnant women may use tables that adjust for a pregnant woman’s body, and they will use techniques that avoid unneeded pressure on the abdomen.


A chiropractor who is trained in the needs of women who are pregnant will also provide you with exercises and stretches that are safe to use during pregnancy.


Why should I have chiropractic care during pregnancy?


During pregnancy, there are several physiological and endocrinological changes that occur in preparation for creating the environment for the developing baby.


The following changes could result in a misaligned spine or joints:


  • Protruding abdomen and increased back curve

  • Pelvic changes

  • Postural adaptations


Establishing pelvic balance and alignment is another reason to obtain chiropractic care during pregnancy. When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery. This can affect the mother’s ability to have a natural, non-invasive birth. Breech and posterior positions can interfere with the natural ease of labor and lead to interventions such asc-sections.


The nervous system is the master communication system to all the body systems including the reproductive system. Keeping the spine aligned helps the entire body work more effectively.


What are the benefits of chiropractic care during pregnancy?


Chiropractic care during pregnancy can provide benefits for women who are pregnant.


Potential benefits of chiropractic care during pregnancy include:


  • Maintaining a healthier pregnancy

  • Controlling symptoms of nausea

  • Reducing the time of labor and delivery

  • Relieving back, neck or joint pain

  • Prevent a potential cesarean delivery


What about chiropractic care and breech deliveries?

The late Larry Webster, D.C., Founder of the International Chiropractic Pediatric Association(ICPA), developed a specific chiropractic analysis and adjustment which enables chiropractors to establish balance in the pregnant woman’s pelvis and reduce undue stress to her uterus and supporting ligaments. This balanced state in the pelvis has been clinically shown to allow for optimal fetal positioning. The technique is known as the Webster Technique.


It is considered normal by some for a baby to present breech until the third trimester. Most birth practitioners are not concerned with breech presentations until a patient is 37 weeks along. Approximately 4% of all pregnancies result in a breech presentation.


The Journal of Manipulative and Physiological Therapeutics reported in the July/August 2002 issue an 82% success rate of babies turning vertex when doctors of chiropractic used the Webster Technique. Further, the results from the study suggest that it may be beneficial to perform the Webster Technique as soon as the 8th month of pregnancy when a woman has a breech presentation.


Currently, the International Chiropractic Pediatric Association (ICPA) recommends that women receive chiropractic care throughout pregnancy to establish pelvic balance and optimize the room a baby has for development throughout pregnancy. With a balanced pelvis, babies have a greater chance of moving into the correct position for birth, and the crisis and worry associated with breech and posterior presentations may be avoided altogether. Optimal baby positioning at the time of birth also eliminates the potential for dystocia (difficult labor) and therefore results in easier and safer deliveries for both the mother and baby.


Chiropractors and pregnancy: Talk to Your Health Care Provider


As more women are seeking the benefits of chiropractic care throughout pregnancy, more health care providers are seeking trained doctors of chiropractic in their communities to refer their pregnant patients to. Discuss these options with your health care provider. If they are not yet familiar with chiropractic care in pregnancy, ask them to find out more about its many benefits. Most importantly, seek options that support your body’s natural abilities to function and find a team of providers who are respectful of your choices.



Jun 2015
How's your posture? (And reading skills)

Along with the myriad of other benefits of a correct posture (something we here at FIX feel strongly about), turns out it there may be strong correlations between posture and our intelligence.


That’s a bold claim under any circumstances but maybe not as far fetched as some may think. Linda Smith, a professor at the Indiana University department of Psychological and Brain Sciences has found strong evidence of links between posture and intelligence. She worked closely with Anthony Morse, a senior  researcher from the Centre for Robotics and Neural Systems at the University of Plymouth, England.


Posture and Intelligence


With the aid of some cutting edge robotic modelling, Smith’s team conducted a series of experiments, using robots programmed to learn the name of objects as they changed posture. The same experiments were then run with young children.


According to Smith,”a number of studies suggest that memory is tightly tied to the location of an object, none, however, have shown that bodily position plays a role or that, if you shift your body, you could forget.”


The team’s experiments tested whether changing position, or posture, of the robots had an effect on how well they remembered things. Surprisingly, both robots and the real children showed consistent differences in how well they could remember based on their posture when trying to learn something.


Smith’s  research focus has been counter to the traditional beliefs that body posture and cognitive processes are separate. While acknowledging that there is a lot more work to do, she believes that the results shown strongly challenge the traditional model.



Read more & watch the video at PostureSorted.com

May 2015
Sugar's killing you!

Sugar: the sweet poison. Studies confirm this substance is what contributes most to the staggering obesity problem in the US – so are you addicted? Take this short Q&A to see where you stand.




1. Do you struggle to walk past a sugary treat without taking ‘just one’?

2. Do you have routines around sugar consumption – for example, always having pudding, or needing a piece of chocolate to relax in front of the television?

3. Are there times when you feel as if you cannot go on without a sugar hit?

4. If you are forced to go without sugar for 24 hours, do you develop headaches and mood swings?


If you answered ‘YES’ to one of the questions above, you are addicted. Like it or lump it, few of us get through the day without adding sugar to our daily diet. We are a Pavlovian population made up of sugar, treacle and toffee addicts, drawn to the taste of sweetness like bees to honey. So ingrained is our desire that even writing about sugar now is sending my salivary glands into overdrive as my brain reacts to the very thought of it, whizzing neurotransmitters around to prepare my body for some serious glucose action. Perhaps you, while reading this, are reaching – almost unwittingly – for a chocolate Hobnob?


But that’s not a problem, is it? We could stop and eat a piece of cheese instead – any time we wanted. Or could we?


Maybe not. It seems that our desire to load up with sugar regularly may not be the cheeky reward-cum-energy boost we think it is. Increasingly, experts believe we can be truly addicted to sugar. French scientists in Bordeaux reported that in animal trials, rats chose sugar over cocaine (even when they were addicted to cocaine), and speculated that no mammals’ sweet receptors are naturally adapted to the high concentrations of sweet tastes on offer in modern times. They worried, in a paper published in 2007, that the intense stimulation of these receptors by our typical 21st-century sugar-rich diets must generate a supra-normal reward signal in the brain, with the potential to override self-control mechanisms and thus to lead to addiction.


So if you feel like you are craving a chocolatey treat, that craving is more than just a figure of speech. You may be one of the world’s most common dependants: a sugar addict.


But take heart. Around the world, a growing body of expert opinion – the ‘No Sugar’ movement – is leading a global fightback and warning that our sweet habit is completely out of control, leaving a nasty taste in the mouth of the body public. Sugar, whether added to food by you or the manufacturer, is the greatest threat to human health, bar none, they say. And unless we wise up and quit en masse, we don’t just risk personal obesity and disease, but national bankruptcy and collapse as the toll our ill health takes on our countries’ economies threatens to destabilise the modern world.


The movement is led by Robert Lustig, professor of paediatric endocrinology at University of California, San Francisco, author of Fat Chance: The Bitter Truth About Sugar, numerous scientific and press articles, and presenter of “Sugar: the Bitter Truth”, a YouTube clip viewed more than 3,300,000 times. But ‘No Sugar’ proponents also include Australian writer David Gillespie, author of Sweet Poison and the new Sweet Poison Quit Plan, just out in the UK, as well as actress Gwyneth Paltrow, who reveals in her new cookbook It’s All Good that her family are not permitted to eat any refined carbs (let alone sugar), and even Andy Burnham, the Opposition Health Secretary, who called in January for high-sugar children’s foods such as Frosties and Sugar Puffs to be banned by politicians.


Lustig leads the field with his warning that not all calories are equal, because not all monosaccharides – the simplest forms of sugar, the building blocks of all carbohydrates – are equal.


At a basic level, sucrose, or table sugar (which is made up of equal molecules of the monosaccharides fructose and glucose) is not metabolised in the same way that a carbohydrate such as flour is.


He explains: ”An analysis of 175 countries over the past decade showed that when you look for the cause of type 2 (non-insulin dependent) diabetes, the total number of calories you consume is irrelevant. It’s the specific calories that count. When people ate 150 calories more every day, the rate of diabetes went up 0.1 per cent. But if those 150 calories came from a can of fizzy drink, the rate went up 1.1 per cent. Added sugar is 11 times more potent at causing diabetes than general calories.”




Read this article in its entirety at NonStopHealthy.com

May 2015
Make it yourself!

Here’s how to produce a healthy, electrolyte-rich, invigorating drink free of artificials all in the comfort of your own kitchen in under 5 minutes!


Sports drinks are designed to replenish fluids and energy lost during vigorous exercise, but many commercial products contain artificial flavors, colors, and sweeteners. And unless you’re working hard and long, you probably don’t need them.


Athletes who work out at a higher intensity for more than 60 minutes and in extreme temperatures (hot or cold) are the most likely to benefit from sports drinks. Those participating in a moderate-intensity exercise program in a climate-controlled environment probably won’t. And, if you’re trying to drop body fat, those extra calories could negate some of your efforts.


Exercise physiologist Mike Nelson, MSME, CSCS, PhD, says an effective sports drink contains water for hydration, carbohydrates for fuel, and electrolytes, particularly sodium and potassium. This combination can help stave off dehydration and overheating while improving performance. Want to make your own? Here’s the recipe:

4 Cups of Water
1 Cup Fresh Squeezed Orange Juice
2 Tablespoons of Raw Honey
1/4 Teaspoon of Sea Salt
A Few Drops of ConcenTrace Trace Mineral Drops (optional)

Mix all ingredients, and store in your refrigerator for up to five days.



May 2015

How does your sport rank?

There is a longstanding debate among men over which sport is the most demanding. In making the argument, different men will consider different physical characteristics. For example, certain sports rely heavily on the cardiovascular system, and measures like VO2 Max are valid indicators of performance capability. In contrast, other sports won’t rely as heavily on cardiovascular measures but will require more significant displays of speed, agility, strength, or overall durability, all of which place an incredible physical demand on the body.

With consideration to the multi-factorial physical demands of various sports, let’s dive into the top 10 most physically demanding sports. Each sport is ranked on a scale from 1-10, based on the demand placed on four physical attributes or systems: muscular strength and power, speed and quickness, cardiovascular endurance, and overall durability.

10. Swimming

Swimming can be incredibly exhausting, as the continuous nature of the sport doesn’t leave much time for recovery. Since the lower and upper body are constantly active in producing motion, and the core functions to stabilize the trunk and transfer force throughout the process, there’s not a second of rest. But swimming loses points in our rating because it is not ground-based and, therefore, is less stressful to the musculoskeletal system than the other sports on this list.

Muscular Strength/Power: 3
Speed/Quickness: 6
Cardiovascular Endurance: 9
Overall Durability: 2

Total: 20

9. Tennis

Tennis matches involve short-duration bursts of all-out energy in the form of quick sprints, transitional movements and hitting the ball. All of these movements require a great deal of strength, speed, power, and control. The interval nature of tennis requires the body to operate at higher intensities than more continuous sports. Add in the fact that tennis is frequently played under the heat of a blazing sun, and tennis creates a unique, incredibly taxing experience.

Muscular Strength/Power: 3
Speed/Quickness: 8
Cardiovascular Endurance: 6
Overall Durability: 4

Total: 21

Find the rest of this top 10 list at AskMen.com!

May 2015

Experts agree that keeping your chest workouts well rounded makes for the best results – and here’s three other lifts to help you do just that.


A well-sculpted chest can give you an imposing physique as well as improve your overall posture. Of course, to get such a chest, you may have to put in a lot of hard work in the gym and keep your body fueled with muscle-building foods such as proteins and carbohydrates. If you have the will, patience, and desire to improve your physical appearance, here are 3 chest exercises to perform at least once every week:


1. Twisting Dumbbell Bench Press

The twisting dumbbell bench press is a variation of the popular bench press exercise. It is one of the most effective workouts for building upper body strength and parts like the chest. Furthermore, it is easy to master making it the ideal workout for beginners who want to improve their upper body physique fast.


2. Weighted push-ups

Another common and popular exercise that you can change a bit to build a bigger chest is the push-up. In this case, you perform push-ups while carrying extra weight on your back. It is advisable to have a training partner around to help you position weights onto your back though this is not mandatory.


3. Dips


Unlike the other two exercises described above, most people tend to shun dips while working out in the gym. This is largely because they can be tough to perform for beginners. Nevertheless, they are great exercises for sculpting and enhancing the size of the chest. Furthermore, you can perform dips anywhere provided there are bars or beams to hold onto with both hands.


Find step-by-step instructions for these workouts at MuscleAndFitnessTips.org!

May 2015
Get you gone!

Hiking is fun, sure – and a great way to explore the beauty of the great outdoors; but did you know that its benefits go far beyond just physical activity?


Hiking is great way to enjoy the beauty and wonder of the outdoors. One of the main advantages of hiking is that it is an activity that is highly adaptable to many individual circumstances, such as fitness level, free time, monetary constraints, and length of travel desired.


In fact, this sport is one of the easiest physical pastimes to begin enjoying. Aside from providing a great source of physical activity and exercise, this fun hobby also has many hidden benefits that you will enjoy as you explore the hiking opportunities available in your locality.


Fight Stress With Each Hike


The modern world is demanding and nearly everyone must adhere to hectic work and family schedules. Taking time out to relax is important, and most people are already aware of the stress relieving properties of exercise.


Hiking not only provides the physical relief of other exercise options, but spending time outdoors and in nature has been shown to be a powerful stress and anxiety reliever. People who spend more time in outdoor green spaces exhibit lower levels of a stress hormone called cortisol, which translates into a happier, healthier and more relaxed state of mind. Hiking perfectly combines exercise with time in nature.


Improved Quality of Sleep


Sleep deprivation has almost become the norm in today’s society. Whether you’re kept awake from stress, a constant flow of emails or an inability to shut off the TV, computer or mobile device, you’re not alone.


Nearly 20 percent of Americans report getting 6 hours or less of sleep a night. Most people need, on average, about 6-7 hours of sleep nightly to be adequately rested. Hiking, along with the benefits of aiding relaxation and reducing anxiety, can also help people to achieve a higher quality of sleep.


Regular physical activity has been shown to improve sleep by over 50 percent in those who engage in a regular schedule of exercise. Thus, hiking can be an important part of getting a better night’s sleep.


Bonus Sleep Benefits of Camping


If you choose to take your hike to the next level and decide to spend an entire night in nature, or a few nights, you are helping your sleep cycle tremendously.

Most of us in the modern world have gotten so used to the artificial lights, noises and distractions of modern technology that our bodies have forgotten how and when it’s time to sleep. A night under the stars is a good way to reset that.


Your body will be in complete darkness at night and teach itself to wake up with the sun, as you’re meant to naturally. Just remember to not bring any electronic gadgets that you don’t absolutely need. Having a phone and GPS for emergencies is the only one I’d suggest, and only turn them on when you need them.


Hiking Helps to Build Stronger, Healthier Bones


Not only does hiking strengthen your muscles and increase flexibility, it also helps to build stronger bones. Exercise that is weight bearing, meaning that you are on your feet and supporting your entire body weight with your legs,causes new bone tissue to form.


Adding to your bone mass helps to avoid accidental breaks or fractures, reduces the risk of developing osteoporosis and strengthens your entire body. Hiking is a low-impact weight bearing exercise, making it appropriate for nearly any age group or level of fitness.


Hiking – A Whole Body & Mind Workout


Hiking requires that you utilize every part of your body, improves your balance and coordination and helps to build overall core strength. It also stimulates your senses as you bask in the beauty of nature, improves your mental capabilities as you maintain your trail route and creates an increased awareness of your surroundings.


Hiking lets you take full control of your workout, because you can go as fast or slow as you want and can control the level of intensity you experience. Because of the adaptability of hiking, both beginners and seasoned fitness aficionados can benefit from and achieve a satisfying workout.


You don’t need any special equipment other than a sturdy pair of shoes, you don’t need to pay for a fitness club membership and you don’t have to deal with the anxiety of learning how to operate exercise machines.


Hiking is good for your body, mind and soul.



May 2015
2 Steps Back, 5 Steps Ahead

Are you a cyclist looking to break a plateau, or even to shave a few minutes off your best time?  A new study demonstrates that taking some time to work on your backwards pedaling skills could do just that.


Spinning class is one situation in which forward progress could be all about moving backwards, according to a recent study published by the American Council on Exercise (ACE).


It might sound a bit to the contrary, but the research team says that pedaling backward could be beneficial for cyclists. It could change the way the leg muscles are stimulated, just as marathoners benefit from working sprints into training sessions and weight lifters benefit from minute changes in barbell grip.


In the study, the research team selected the Cascade CMXRT recumbent exercise bike ($2,195) because its design makes for a ride that closely resembles the feel of outdoor cycling.


Working with 16 healthy volunteers, of which eight were men and eight were women, the research team conducted two experiments.


In the first, they set out to evaluate how pedaling backward affected heart rate (HR), oxygen consumption (VO2) and calories burned compared with pedaling forward.


They started out by a practice session to introduce volunteers to the bike. Then in the first experiment, volunteers completed six five-minute intervals of submaximal exercise — meaning that intensity usually does not exceed 85 per cent of maximum heart rate.


Half of the intervals involved pedaling forward and the other half involved pedaling backward and a two-minute rest was permitted between intervals of the same direction; the research team monitored HR and VO2 continuously.


Half of the volunteers pedaled forward first and then switched to backward after a ten-minute rest, the other half did the opposite and everybody’s workload progressed from baseline.


The second experiment followed the same format of the first, yet it was designed to determine whether pedaling direction engages different muscles or the same and volunteers were attached to electromyography (EMG) machines.


Backwards could put you ahead of the game


Cycling backward produced a significantly higher HR by eight beats per minute, on average, and VO2 and calorie expenditure increased significantly when volunteers pedalled in the reverse sense.


EMG data says three frontal quadriceps muscles were significantly more active by as much as 17.5 per cent when pedaling backward, although other muscles observed — in the calves, backs of the thighs and buttocks — showed no significant differences in activity.


No differences were observed between male and female volunteers for either experiment.



May 2015


That sun be harmful!

After this most recent study by Consumer Reports, you should be taking that SPF number on your sunscreen with a grain of salt (pun intended)


The 11 tested sunscreens that didn’t stand up to their claims are:


  • Hawaiian Tropic Sheer Touch Ultra Radiance SPF 50 (delivered SPF 28)
  • Babyganics Mineral-Based SPF 50+ (delivered SPF 25)
  • Well at Walgreens Baby SPF 50 (delivered SPF 25)
  • Vanicream SPF 50+ (delivered SPF 17)
  • Yes To Cucumbers Natural SPF 30 (delivered SPF 14)
  • Coppertone ClearlySheer for Beach & Pool SPF 50+ (delivered SPF 37)
  • Banana Boat Sport Performance Clear UltraMist with Powerstay Technology SPF 50+ (delivered SPF 24)
  • EltaMD UV Aero SPF 45 (delivered SPF 22)
  • Coppertone UltraGuard SPF 70+ Lotion (delivered SPF 59)
  • Banana Boat Sport Performance with Powerstay Technology SPF 100 Spray (delivered SPF 36)
  • CVS Baby Pure & Gentle SPF 60 Lotion (delivered SPF 18)


The SPF measurement focuses not on the strength of protection at a given moment, but rather the length of time at which a person is well-shielded from the UVB rays that cause sunburn and contribute to skin damage that can lead to skin cancer down the road. Sunscreens with 30 SPF or higher are said to block 97 percent of these harmful rays for two hours (it’s recommended that people reapply any sunscreen choice every two hours).


Read the full article at Huffington Post