Hydrate with Flavors

Looking for delicious ways to beat the heat?  Not in love with water but know you should drink more?  Give some of these flavor infused waters a try!

Chafing Problems Be Gone!

source: http://womensrunning.competitor.com/2018/05/health-wellness/injury-prevention/dermatologist-tips-combat-chafing_93714

A Dermatologist’s Tips To Combat The Chafing Problem

Photo by Oliver Baker.

This Is A Chafe-Free Zone

We’ve all been there. You’re running along at a good clip, soaking in the sights and smells, when suddenly your inner thighs feel like they’re being rubbed with sandpaper. Or those cute no-show socks slip off your heels, leaving the backs of your ankles exposed to the rough texture of your shoes. Yep, we’re talking about that runner’s rite of passage known as chafing.

Chafing knows no season, which means you can chafe just as easily running in frigid temps as you can running in the heat. “Cold or hot, it’s friction that causes chafing,” says Robyn Gmyrek, M.D., avid runner and board-certified dermatologist at Union Square Laser Dermatology in New York. Think: repeated skin-on-skin or fabric-on-skin contact over miles and miles. Ouch. Add a dash of moisture (i.e., sweat or water) and you’ve just upped your odds of finding a bright red rash during your post-run shower.

Gmyrek breaks down the sneaky culprits behind common chafing hotspots—and how to nip painful rubbing in the bud.

Common Chafing Areas

Inner Thighs

Why it happens: If you’re sweaty or struggle with urine leakage during exercise, your inner thighs will likely suffer. And if your pants or shorts are loose-fitting, you’re in for even more trouble. “If clothing is too large, it will move, rubbing against the skin and causing friction and chafing,” Gmyrek says.

What to do: Try coating your inner thighs with a lubricant such as Body Glide, petroleum jelly or mineral oil, and opt for moisture-wicking, leak-resistant compression shorts and pants that sit close to the skin.

Back Of The Arms

Why it happens: Chances are you’ve got skin-on-skin or skin-on-fabric issues. Just like your inner thighs, loose clothing may cause friction if it rubs against the delicate skin on the back of your arms (near your armpit). On the flip side, too-snug tees may dig in, leading to nasty, painful rashes.

What to do: Choose seamless, moisture-wicking running tops that sit close—but not too close!—to the skin, like compression shirts. Use an anti-chafe lubricant as an extra barrier.

Under The Bra Band

Why it happens: Just as loose-fitting sports bras can turn your nipples into red spots, tight-fitting sports bras can aggravate the skin where sweat gathers (i.e., under the bra band).

What to do: Choose seamless sports bras whenever possible. And if the bra band digs in, swap it out for a different bra. Keep moisture under control with a dusting of powder.

Nipples

Why it happens: The skin on your nipples is very sensitive, making them especially ripe for chafing. Typically, you’ll encounter problems if you wear sports bras that are too large for your size, as your nipples may rub against the fabric as you run.   

What to do: Toss the too-big sports bras and invest in seamless, moisture-wicking options that sit close to the skin without digging in.

Feet

Why it happens: Slick dogs paired with cotton socks or socks that don’t cover your ankles is a recipe for a chafing disaster.

What to do: Gmyrek advises sprinkling your feet with powder or coating them with antiperspirant before slipping on your socks and shoes. Stock up on moisture-wicking socks that cover your ankles to keep your shoes from rubbing against your skin.

Already chafed?

Find relief by first cleansing the area (gently!). Then, pat your skin dry and apply a coat of petroleum jelly or Aquaphor to the sore spot multiple times per day. Repeat until healed.

Lifesavers

As a runner herself, Gmyrek knows which products and running duds will carry you for dozens and dozens of chafe-free miles.

• Body by Body Glide, $10 For 1.5 oz.
• Zeabsorb Prevention Super Absorbent Powder, $5.39 for 2.5 oz.
• Feetures! High Performance Socks, $13
• Under ArmourSwyft short-sleeve shirt, $40, underarmour.com
• Nike Pro 3-inch Women’s Compression Shorts, $28
• Zensah Seamless Running Sports Bra, $40
• Lululemon Enlite Bra, $98
• Aurum Love Cropped Legging, $95

5 Reasons Walking Is the Best Workout

source: https://blog.myfitnesspal.com/5-reasons-walking-is-the-best-workout/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_20180526_B&os_ehash=55@sfmc:9147972

There is a simple activity that you do every day — one you don’t even think about — that is actually one of the easiest forms of exercise. Though it may not register when you think about a cardio workout, walking for fitness is a great way to get your heart pumping and improve your overall health and well-being.

If you don’t have any interest in becoming a runner, the good news is you don’t have to run to get a sufficient workout. More than a way to get from point A to point B, walking just 30 minutes a day is enough to meet current exercise guidelines — and take a minute to slow down in our fast-paced world.

Here are five simple reasons walking is one of the best workouts you can do:

IT IS ONE OF THE MOST ACCESSIBLE FORMS OF EXERCISE

There is no exact date when a baby will take its first steps, though most are doing so by their first birthday. Because it is an activity that is such an integral part of our everyday lives, it is understandable to forget that it is, in fact, exercise. When it comes to cardio, our first thought often goes straight to running, even though walking is its foundation.

“For many of my clients, because of age or ability, running is not even an option,” explains Barry Bouthilette, The Walking Coach and author of “Feel the Zest: 89 Ways to Be Fully Energized.” “The beautiful thing is that walking doesn’t require any special skill, is wonderfully accessible to most people and can be done just about anywhere, anytime.”

Walking is one of the most uncomplicated workouts there is — no equipment or fee required — and it is all you need to meet the physical activity guidelines recommended by the Centers for Disease Control and Prevention (CDC).

IT CAN BE JUST AS EFFECTIVE AS RUNNING

As stated above, walking is often thought of as a lesser workout than running. However, it can be just as effective if done right.

“Walking is our default gait; we are born to walk,” reminds Judy Heller, personal trainer, walking coach and owner of Wonders of Walking. “The definition of ‘pedestrian’ is dull and ordinary. If everyone can do it, it seems to minimize the benefits of the act of walking.”

Bouthilette points out that while walking demands less from our cardiovascular system, “it can be as effective as running when it comes to promoting cardiovascular health and burning calories.” To achieve these benefits, you must walk at a fairly high intensity, which will vary from person-to-person. Bouthilette advises clients focus less on time, mileage and heart rate and simply walk for exercise by feel.

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READ MORE > IS IT BETTER TO WALK FOR TIME OR DISTANCE?

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“If you are more aware of your lungs and heart and leg muscles during a walk, that’s a good sign,” he adds. “It means you’re digging deep enough to derive some health benefits from the activity. If we feel better after a walk than before started, we’re onto something healthy. No rocket science here.”

IT CARRIES A LOW INJURY-RISK

There is a risk of injury when walking as no activity is immune, however, many injury statistics note distracted walking — such as looking down at a smartphone — and, according to the National Safety Council, pedestrian fatalities involving a motor vehicle, as the main concerns.

Just as with any type of workout, you need to be mindful of not doing too much, too soon and gradually incorporate walking for fitness into your daily routine. If you are balancing your routine with other forms of exercise, such as yoga, spin or weight lifting, keep that in mind when setting your goals and mileage for the week.

“Dramatic increases in distance or speed can lead to injury or illness,” notes Heller. “Remember doing too much too soon can lead to an unnecessary injury … If you tend to push yourself and discover you do not feel up to a workout, that is OK; take the day off. Rest is just as important as training and it may do you some good.”

According to Harvard Medical School, walking 5–6 miles over the course of a week can even ease joint pain and arthritis flare ups. Keeping your body moving with such a low-impact activity is a great way to keep joints loose and prevent stiffness throughout the body.

IT IS A VERSATILE WORKOUT

Walking may seem like a pretty static workout, however, you can increase the difficulty quite easily. For example, Bouthilette mentions the mantra, “the more hills, the better, baby!” Just as with running, switching up the terrain can do a world of wonders for your fitness level and also help make each workout feel fresh and new.

“You can increase the intensity of your walking by using your arms to walk faster, walk hills for endurance or even take stairs to increase resistance and improve muscle toning,” explains Heller. “A key benefit is that it can be done for leisure, health, fitness or competition — fast walking and Olympic-style racewalking. Do not train the same distance, same pace or the same course every day.”

Even though walking is a mainstay of your day, remember even stepping on the treadmill and increasing the incline can boost the cardiovascular difficulty and build up a strong base.

IT BENEFITS YOUR MENTAL HEALTH

Studies have found that spending time in nature can have marked positive effects on your mental health. Physical activity is known to reduce anxiety and depression, and walking for exercise is a simple way to get moving and take advantage of those benefits.

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“Walking — physical activity in general — is a true ‘keystone’ activity,” shares Bouthilette. “It can have a great ripple effect because we usually feel more energetic after walking, as well as motivated to take on other challenges in life. I can’t think of two more important reasons to keep on walking.”

The National Alliance on Mental Illness (NAMI) notes that 16 million adults in the U.S. have at least one major depressive episode in a year’s time. Taking 30 minutes out of your day — especially on your lunch break to step away from your desk and the stressors of work — to go for a walk can help boost your mood and decrease daily anxieties.

Just Walk It Out!

source: https://www.acefitness.org/education-and-resources/professional/expert-articles/6930/the-power-of-walking?topicScope=wellness

What if you had a treasure map that led to the mother lode, but no one cared to look at it? Similarly, what if you knew the key to preventing the number-one killer in the U.S. and no one was listening? And what if that key was as free and simple as going for a walk? How great would that be?

Well, according to a significant amount of research, the key to preventing heart disease is, in fact, simply going for a walk.

How does going for a walk benefit your health? It addresses a lot of risk factors, including:

• Improves good cholesterol (HDL)
• Lowers blood pressure (it is recommended to shoot for a top number (systolic) of 120 mm Hg or lower)
• Aids in weight management
• Reduces HbA1c (measure for diabetic control)
• Reduces inflammation
• Reduces mental stress
• Reduces the incidence of depression

Combined, these reduced risk factors also lower one’s risk of heart attack, stroke, coronary artery disease and dying from all causes. You’d think that would be enough to convince everyone to put on walking shoes and get moving, but that hasn’t been the case.

As a health and fitness professional, you likely need to help your clients find the motivation to get moving, as well as be creative in making exercise more enjoyable. To that end, here are a few suggestions for helping your clients enjoy the benefits of walking on a more regular basis:

1. Listen to music. It will help you walk longer and faster.
2. Listen to an audiobook. 
3. Set a reward for meeting a goal. This could be a night out with friends or a new outfit.
4. Listen to a podcast. 
5. Keep a journal, which will help keep your clients accountable. It’s fun to go back and look at all the miles logged walking with friends or the family dog. Penzu is a great way to keep a journal for free online.
6. Walk audits are a great way to help your city and keep it accountable.
7. Learn how to use walking as a time to meditate. The benefits of meditating regularly are significant and walking meditation offers added health benefits as well, especially if the walk is through nature.
8. Exercise with friends—after all, who ever regretted going on a walk with a friend? This is a great time to reconnect and catch up on each other’s lives.

Why not suggest your clients try Walk with a Doc? We are a growing collection (currently 363 chapters in 45 states) of community members passionate about getting the most out of life—every last drop. We meet to hear the doctor, dietitian or community leader talk for a couple minutes, maybe ask a question, drink some coffee, and then we go at our own moderate pace and our own distance, usually someplace out in nature.

Want to try running?

If you are interested in starting to run or getting back into it, here are some great tips to help you be most efficient.

Source: https://www.acefitness.org/education-and-resources/professional/expert-articles/5415/5-essential-tips-for-improving-running-form

Running. People either love it or loathe it more than anything. There’s no question that running for fitness can be a great way to improve many measures of health, including resting heart rate, blood pressure, body composition and bone density, among others. But how can we help our clients get the most out of their running, and turn “I guess I have to go for a run now” into “Is it time to run yet?!”

Here are a few tips you can offer clients that can help them improve their running economy and decrease their risk of injury so that they can enjoy the many benefits of running.

1. Start slowly

If your client has never been a runner, going out for a first “run” should be more of a brisk walk with a few short jogging intervals. Encourage your clients to try walking for 30 minutes and every five minutes, jog slowly for one minute. Over time, they can work toward jogging more and walking less, 30 to 60 seconds at a time. Once they have succeeded at 30 minutes of consecutive jogging, then they can begin to work on improving speed.

2. Ground contact

While jogging (slower form of running), it is important to be efficient with each foot strike. Ask your clients to think about contacting the ground with their mid-foot, rather than their heels. This way the foot will contact the ground under the hip and propel the body forward (when heel striking, the leg tends to act as a break and will slow the body down and put more stress on the knees).

3. Arm swing

While running, the arms should be swinging from the shoulders, with the elbows bent at about 90 degrees and the hands relaxed. Urge your clients to pretend they are holding two swords, one in each hand. If these swords cross over each other at any time during the arm swing, then the arms are crossing the body, which is a sign that energy is being wasted due to inefficient arm movements.

4. Body lean

The trunk should be tall, as if being pulled up from a string attached to the top of the head. Leading with the chest, the body should lean slightly forward (about 5 degrees) to propel the body in a forward direction. Encourage your clients to think of the trunk as a gas pedal in a car. Pressing it forward (not leaning forward) gently allows for an increase in speed.

5. Cadence

When an individual begins a running program, it may make sense to take long strides so as to cover as much ground as possible with each step. However, this can result in high ground-impact forces, which can lead to injury, early fatigue and inefficient running. Advise your clients to adjust their stride frequency to higher than 150 bpm (180 is ideal)—this would be the equivalent of running to Bruce Springsteen’s “Born to Run” or Kenny Loggins’ “Danger Zone” from Top Gun.