Your teen's health is a priority as a coach or parent, but injuries do occur during sporting events, practices, and regular activities. Teen athletes who play sports like basketball, football, soccer, track and field, or cross country have a tendency to incur knee injuries. Injuries like cuts and bruises are minor, but anterior cruciate ligament (ACL) and medial collateral ligament (MCL) injuries or strains take much longer to heal. A teen may need to sit the season out for rehabilitation to recover from the injury, or have surgery to repair the knee.
Varicose veins are unsightly in some cases, but varicose vein pain supersedes the looks. Varicose veins are genetically predisposed, and made worse by standing on your feet for hours at a time. Sitting with your legs crossed for prolonged periods of time can accentuate the problem of varicose veins, also. Since they are caused by genetics there is no way to completely avoid them, but there are several exercises that can help the painful symptoms.
Olympic Weightlifting is comprised of two power moves; the clean and jerk and the snatch. Although these are two powerful lifts, and take great strength, do not mistake them for powerlifting moves. There is a big difference since powerlifting has three lifts that are performed: bench press, dead lift and squat. Olympic Weightlifting lifts showcase pure physical strength, but only by following set rules. The judging criterion adheres to strict guidelines, and when not adhered to, elimination ensues.
What causes an athlete's elimination? Some examples are not being able to lift the required weight, not making the lift within three tries, and not following the rules set by the International Weightlifting Federation (IWF) and approved by the Olympic administration.
Study antiquated exercise concepts, research current exercise information and keep up-to-date with your certifications to stay credible in the personal training field. However, experience on the training floor reinforces your book knowledge. These skills learned after working on the personal training floor can be used for future clients.
I gave up on the Paleo Diet before starting it. It's viewed as "closed minded" by some of my coworkers and clients, but there are aspects of the diet I don't see beneficial to me. I try to eat whole foods, but the cost and restrictive nature of the diet is a turn off.
Habitually, I hear the phrase "muscle weighs more than fat." Really? Are you sure?
"Muscle weighs more than fat" has been used over and over and over by people; including extremely misinformed fitness enthusiasts. When I correct someone for using the phrase it often becomes an argument starting with "You're wrong!"
"How can you tell me that?" and, of course, "You're telling me everyone else is wrong?"
Since I'm going against the common misconception I must be wrong, and shouldn't be working in this field; or so the thought goes.
However, the fact is, muscle DOES NOT weigh more than fat. It is dense and compact, but it does not weigh more. Once more for good measure: Muscle does not weigh more than fat.
One pound of muscle = One pound of fat
16 oz. of muscle = 16 oz. of fat
453.59 grams of muscle = 453.59 grams of fat
The difference is volume- not weight. It's the amount of space that fat and muscle take up in the body that leads to this misconception. It is why fitness educators are consumed with body composition. It's also why so many of us loathe scales.
Read Weighing in: What does the scale offer?
It explains how someone with a lot of muscle can look very small, lean, compact and in shape, while someone who weighs the same, or less, without as much muscle, can look soft, overweight, or very fat. High muscle content also explains how someone who weighs more can wear a significantly smaller clothing size.
The picture below is a great representation of the concept.
Now that you know muscle does not weigh more than fat you should make a conscious effort to continue strength training. If you're not doing it already; get started. It's never too late.
When it comes to drinking more water; there are guidelines like drink 64oz., or half your body weight in ounces of water. For those who find it difficult it's not the measurement of water that's important. What is important is how to drink more water. It's how to get that much water down with all of the other drinks available.
Where to start: One plus One
The thought of drinking a half gallon of water is overwhelming if you've never done it before. It really puts a new spin on the "glass is half full" mantra. However, starting small can make a big difference.
Start small if you're not used to drinking a lot of water. You don't need to be "hardcore" and carry a one gallon jug of water every where you go. For the most part, you'll quickly tire of the whole water drinking process this way.
Instead, add a single bottle of water into your day until you acclimate to the increase in water. If you normally drink one glass of water, which is not unusual for some people, add another glass. Once you're acclimated to two glasses; add a third glass. Keep adding a glass of water until you get to the recommended amount, or until you reach the amount of water needed to stay properly hydrated.
Start your day with water
Increase water intake by drinking water as soon as you get up. Water replenishes your body of water loss from basic bodily functions such as sweating, breathing and urination. Start each day with a 20oz. bottle of water if you're not used to doing this. Move on to a bigger amount as you become used to it.
It's also important to drink water first thing in the morning if you are a coffee, tea or soda drinker. Each contains caffeine; a natural diuretic which can aid in dehydration. The consequences of dehydration can be severe. Headaches, dizziness and lack of proper metabolic function are just a few things that can ensue.
Replace or alternate water with sugary drinks
Start replacing your sodas, juices and coffees with water. This doesn't mean to replace all of them, but cut back slowly. Alternate one glass of water with any non-water drink you have. This will certainly increase your water intake, and help with proper hydration.
Change your habits to drink more water
The 21-Day Myth is just that- it's a myth. It can take much longer, or less, to create a habit. Why? Because even the best intentions for the best habits can be a struggle. It's easy to break the good habit cycle and fall back into your comfort zone with bad habits. It's also easy to do this several times before a habit becomes second nature.
Instead, push through the habits one day at a time. Each day you drink more water is another day conquered. For days you falter; remember that this is normal, and everyone has done this. The difference is continuing the good habit even after having a bad day or five.
There are many health issues that cause prolonged back pain, but it's thoughtless daily activities that contribute to stiff, aching backs. Which activities? Activities such as washing dishes, applying makeup and laundry. Have you ever noticed how often you stretch your back while doing these daily activities? Probably more often than you think.
Slouching creates back pain while washing dishes
Washing dishes is a culprit that contributes to low back pain even though it's "harmless." Bending over a deep sink, or slouching, creates a throbbing lower back; especially if standing at the sink for a long time. Bending down to the dishwasher also strains your back. In addition, a phone conversation with poor posture while washing dishes is sure create problems.
Dish washing remedies
To ease back pain bring the dishes closer to your body. Instead gathering dishes in the sink wash them or put them in the dishwater immediately. You'll spend shorter periods of time at the sink this way. Or, place dishes in a designated tub on the counter. Although no one wants dirty dishes on the counter it reduces bending and reaching into the sink.
Laundry is a back breaker
Beside washing dishes, bending, twisting and standing with poor posture during laundry causes back aches. People pickup clothes from the floor carelessly, or carry heavy loads of laundry that you can't see over. Not seeing over the load makes you arch profoundly and crane your neck.
Change the way you pick up laundry to decrease back pain. Bring one leg up while picking clothes up from the floor. For example, think of the Warrior III Pose, also known as Virabhadrasana III. Sound weird? Maybe, but it tightens the abdomen and improves balance and posture. Unlike the actual yoga pose, use one arm to support yourself as you pick up clothes with the other arm.
Also, lighten the load. Don't pile the laundry basket so high that you can't see over it, and make a second trip instead.
Applying makeup isn't synonymous to back pain
Applying makeup is not a chore, but it can certainly be back-breaking. From plucking eyebrows to applying lipstick, women commonly lean over the bathroom counter top to get close to the mirror. This awkward angle adds to back stiffness and aches.
Does a vanity table help? Yes, but that's if you're not leaning over the vanity, and if the seat is the right height. To ease a stiff back use a vanity with an adjustable mirror. Use an adjustable mirror in the bathroom too so you don't stoop your neck while standing.
Change posture and gain core strength to reduce back aches
Whether bent or twisted during daily activities posture has a direct correlation to back pain. Good posture, and holding in your abdomen, reduces back pain. Hold in your abdomen during daily activities, and add the abdominal vacuüm to your exercise arsenal.
If you're not sure how to do a vacuum; here's how
Stand upright with your feet shoulder's width apart. Place your hands on your hips. Inhale as much air as possible and slowly release it. Pull your core in-and-up from the navel. Once the air is expelled hold this position for at least 20 seconds.
The abdominal vacuüm strengthens the transverse abdominal which supports the spine. Over time, you'll build a strong core to offset back pain.
Yesterday, I sent this e-mail to all of my clients; past and present. However, anyone who works out or is on their feet a lot can use this information.