Everyone knows that a walk or jog outdoors on a beautiful
summer day is so much more exciting than pounding it out on the treadmill. But if you’ve ever felt a little woozy or
suffered from heat exhaustion afterwards, then you know how tough the blazing sun
can be on your body. What you might not
realize is how risky it can be
too. In fact, prolonged or excessive
exercise in the sun is one of the leading causes of heat stroke, a dangerous
combo of exhaustion, muscle cramps and dehydration that can lead to shock,
brain damage, organ failure and even death.
The good news is you don’t need to give up your favorite
summer exercise; you just need to be smart about how you do it. Here are a few pointers to stay safe this
summer.
- Stay hydrated. If you’re thirsty, you are already dehydrated (not a good
thing!). It’s wise to drink plenty
of water throughout the day leading up to your workout and bring water
with you during your workout. If
you’re an endurance athlete and exercising for long amounts of time
outdoors, a low sugar sports drink with electrolytes can help to keep you
hydrated and balanced.
- Don’t overdress! Wear loose fitting active wear,
preferably made of moisture wick fabric.
- Check with your doctor if
you’re on meds. Certain medications
can make you more likely to suffer from heat related illnesses.
- Take breaks in the shade
or do your workout in the shade if possible.
- Don’t forget the sunscreen-
aim for a waterproof version with an SPF of at least 30. Remember, an SPF of 30 will protect your
skin in the sun for 30 minutes…plan accordingly.
- A hat and sunglasses are
your best friends in the heat.
- Listen to your body. If
you feel any exhaustion, muscle cramping, fatigue, excess thirst,
headaches, dizziness, weakness, nausea or start sweating more than usual,
stop your workout immediately and get help.
Here’s to a beautiful, healthy summer!
My best, The Venice Nutrition Team
*info derived from myoptumhealth.com and healthline.com
As a Venice Nutrition Coach for many years, I’m all for trying anything that promotes a healthier, fitter body. Despite this fact, whenever anyone attempted to persuade me to try yoga, I was skeptical. After all, I’ve always been the girl in the gym sweating it out, lifting ridiculously heavy weights and sprinting until my hips ached, silently telling myself, “no pain, no gain”. I looked good but felt fatigued, sore and unbalanced. Regardless, I kept living by my motto until I actually got hurt in the gym. I mean really hurt. This pain was certainly not worth any gains I’d ever achieved. My injuries were so bad, I had to stop all of my workouts and start extensive physical therapy. Without realizing it, a lot of the strengthening and stretching moves that my physical therapists recommended to heal my muscle imbalances, core weakness and misaligned back and hips, were actual yoga moves. It was time for me to change my ways and most importantly my way of thinking. It was time to create a healthy body, mind and soul.
Though I’m very much a “newbie” to yoga and I’ve only lightly scratched the surface of all that it has to offer, I’m tremendously grateful that yoga has become a part of my life. I’m also completely astounded at the seemingly everlasting list of benefits that yoga has to offer. My research felt endless simply because the facts just kept piling up!
What intrigues me most about yoga is that it’s a great workout for the body and for the mind. And despite popular notion, it’s not all about twisting your body into a pretzel! Ask any seasoned yogi why they love yoga so much and chances are they’ll admit to being absolutely addicted to the mind/body connection and the mental clarity they feel after they practice. The way their body feels (and looks) because of regular yoga practice seems to be just an added bonus! Do I think that every well rounded workout includes resistance training and cardiovascular exercise? Yes. But throughout my own experiences and extensive research, I now firmly believe that a balanced workout routine should include yoga too. Here’s why (just a heads up….. you are about to be very pleasantly surprised):
Yoga can:
1. Increase your strength. Don’t believe it? Try holding a yoga pose in perfect alignment…you may be surprised at how challenging a workout it can be. On another note, there are so many forms of yoga that it can easily be adapted for beginners (read: no contorting your body into a pretzel!) all the way to advanced students.
2. Increase your flexibility. Stretching the body safely and moving gently from pose to pose is fantastic for mobility and releases lactic acid build up that causes pain, tension and fatigue.
3. Increase lubrication of your joints, ligaments and tendons.
4. Increase your muscle tone. Muscles that are weak (there are so many neglected muscles that are hardly worked throughout your regular day or exercise routine) are used extensively as you move through a series of yoga poses.
5. Increase your core strength. Yoga can help you to develop deep core strength because the majority of the poses rely on those core muscles.
6. Improve your posture. Increased strength, flexibility and body awareness can help you to improve your posture in both standing and sitting positions.
7. Improve your energy levels and awaken the mind.
8. Relieve chronic pain (such as neck, joint or back pain). A seasoned yoga instructor or therapist can help you adapt postures to avoid further injury and release tight muscles, strengthen weaknesses and re-align imbalances.
9. Help you to avoid injury by keeping the body mobile and strong.
10. Promote circulation.
11. Improve your lung capacity and respiratory health through deep breathing exercises. This can also be a very powerful benefit for athletes who wish to improve their endurance levels.
12. Improve your outlook on aging by making you look and feel younger.
13. Help you relax and handle challenging situations more effectively.
14. Can encourage self acceptance and positive thinking.
15. Drastically improve your stress levels and help you to feel a sense of calm. Yoga practice includes meditation which teaches you how to ignore the endless “mind chatter” that leads to stress. The result is also biochemical; practicing yoga decreases stress hormones.
16. Reduce your depression and increase your happiness.
17. Increase your focus
18. Lower your blood pressure and slow your heart rate, and especially help those with hypertension, heart disease or stroke.
19. Boost your immune system function.
20. Decrease cholesterol and triglyceride levels
21. Increase your body awareness, which helps you to correct your posture or alignment. This awareness allows you to gain the most benefits and prevent injury during other workouts and even throughout your everyday movements.
22. Help alleviate medical conditions such as asthma, insomnia and arthritis. Research in the US is still being done on this topic, but medical researchers are hopeful and suggesting therapeutic yoga as a form of treatment for sufferers.
23. Help with learning and memory. Some studies are suggesting improvement in these areas with regular yoga practice.
As you can see, the benefits of yoga are vast and quite powerful! Anyone, no matter their age, lifestyle, goals, or limitations has something wonderful to gain from practicing yoga. If you are interested in incorporating yoga into your lifestyle, I would recommend finding a beginners or foundation class to get started. Always make sure to let your instructor know of any health challenges or injuries you may have so he or she can modify the poses to best suit your needs.
Namaste!
My best,
Valerie Cogswell
Lead Nutrition Coach and Head Chef
*info derived from healthandyoga.com, spine-health.com and webmd.com
We all know that daily exercise and regular activity is a must, especially as we age. But did you know that regular exercise can actually help you lower your risk of some of the most common diseases? It’s amazing to think that we can help to control our health and only 30 minutes a day of regular heart pumping exercise is enough for many people to make an impact! In fact, check out how exercise works to ward off the following health risks.
Obesity- Reducing your body fat along with increasing your lean muscle mass with good nutrition and the right exercise program is the most effective way to get and stay at a healthy weight. Maintaining a healthy weight and avoiding obesity is critical to helping to avoid other diseases.
Type 2 Diabetes- With this dangerous (and often avoidable) disease on the rise, even in children, it’s no wonder Diabetes made the list. Regular activity helps to lower blood sugar levels and improve the way your body uses the food and sugar you take in.
High Cholesterol- Exercise, particularly aerobic exercise increases your HDL (the good cholesterol) while lowering your triglycerides; a great combination to keeping healthy cholesterol levels.
High Blood Pressure- Regular activity prevents your heart from having to work too hard to support your body. This lowers the pressure on your arteries, thus reducing blood pressure.
Heart Disease- Exercise is a great way to improve your heart function and enhances blood flow to help prevent heart disease.
Osteoporosis- In combination with a healthy diet including plenty of calcium and Vitamin D, weight bearing exercise such as walking, jogging, and weight training helps to build bone mass and prevent osteoporosis.
We invite you to get moving today for a healthier future! For correct exercise protocol and the most efficient forms of exercise, please visit your Exercise Tab in your online program.
Live well.
Our best,
The Venice Nutrition Team
*info derived from msnhealth.com, webmd.com and ehow.com
We’ve all seen the commercials. A perfectly fit and toned woman is lying down (clearly not exercising!) in the tiniest pair of short shorts with a pair of bright pink and silver sneakers on. Her legs are long and toned, her glutes contain no cellulite and her calves are perfectly formed. And she got all of this from her sneakers? What gives?
If you’re like me, you’re probably a skeptic. After all, I get more inquiries about the newest fitness gadgets from my clients and friends than I can keep up with. I watch the newest trends come and go daily and like I tell everyone, “Trends come and go but eating correctly and working out correctly always works!” That being said, these new “magic sneakers” have intrigued me enough to do a little research.
So how does these shoes work? Though I don’t own a pair (they’re expensive!), I can speculate. If you’ve ever used a bosu ball (that half ball type contraption most likely located in the stretching area at your gym), then you get the idea. There is almost a mini-bosu ball under the ball and heal of the shoe, forcing your balancing muscles to work harder. As a health professional, this makes sense to me.
According to Reebok, “Easy Tone is designed to give definition to your legs and butt. Simply walk and let the balance pod under your shoes do the rest. The slight instability created by the pod forces your muscles to work a little harder, toning you up as you strut. The more you walk, the more you’ll tone. Technically speaking your gluteas maximus muscles will get 28% more of a workout. And your hamstrings and calves will have to try 11% harder”. Even I have to admit, I’m a little impressed.
According to the ratings I found on the site and elsewhere on the internet, these shoes are incredibly comfortable, like walking on sand. Others said they could “see a difference in their legs and glutes” and really felt that difference while walking and doing their daily activities. The one interesting fact I noticed while reading the reviews is that the majority of women said that they are now walking more. I’m wondering if the actual purchase of the sneakers has encouraged and motivated them to walk more and perhaps is responsible for the tighter legs and glutes?
In my opinion, I would have to guess that these shoes would force you to target your balancing muscles, thus creating more of a burn and possibly increased tone. Buying the shoes won’t bring results, walking in them and using them might! Which brings me back to my original belief of eating correctly and working out correctly and regularly is what works, always! Will I try them? Probably not. As someone who struggles with SI Joint, back and hip problems, constant instability is the last thing I need. That being said, if you’re interested in using these sneakers and have any health issues such as back or hip problems, I would recommend that you speak to your doctor or physical therapist first.
If anyone out there has tried the Easy Tone sneakers, I would love to get your feedback!
My best,
Valerie Cogswell
Lead Nutrition Coach and Head Chef
*info derived from www.Reebok.com/EasyTone and www.examiner.com
Chances are, if you’ve ever worked out before, you’ve experienced some degree of muscle soreness. Whether you are a beginner to exercise or a seasoned fitness enthusiast who has been training for years, muscle soreness happens to all of us and it’s not necessarily a bad thing.
According to experts, during physical activity, small microscopic tears form in the muscle, creating minute amounts of damage to the muscle fibers. The combination of tears and inflammation in the muscle is what causes the aches, soreness and pain. A small amount of muscle soreness should be expected, particularly after experimenting with a new form of exercise.
So why would you experience muscle soreness 24 to 48 hours after exercise instead of immediately after? The reason, according to Exercise Physiologists is because of Delayed Onset Muscle Soreness (DOMS), the natural (and completely normal) response to muscles tissues that have been worked beyond their usual capacity. In other words, if you push it hard and try a new and strenuous exercise in the gym, you may experience DOMS and feel the pain the next day or even the day after. As your muscles adapt to the new exercise and become stronger, the soreness will dissipate.
So what can you do to help alleviate the muscle soreness? Experts agree that stretching is critical to alleviating soreness and preventing injuries. Regular stretching helps to elongate the muscles, preventing muscle contractions and spasms.
In addition to regular stretching, resting adequately between exercise can help your body to recover quickly, thus preventing further damage or injuries. Ice, heat and even the occasional anti-inflammatory can also help to relieve muscle soreness and discomfort. For more information about proper exercise and stretching techniques, please refer to your Exercise Tab within your program and speak to your certified Venice Nutrition Coach.
Live well.
Our best,
The Venice Nutrition Team
*information derived from webmd.com
Because there are so many sneakers to choose from, it’s important that you pick the right shoe type for your foot and the activity you’ll be engaging in.
First it’s important to have your foot evaluated properly by a professional. Luckily, there are a variety of shoe stores that now offer to watch you walk to determine your gait as well as evaluate your arch in addition to standard measurements as part of their services to help you find the best shoe.
It’s also important to pick the right shoe for the “job” or the exercise you’ll be doing. For example, if you are a long distance walker or walking is your main form of cardio, you will want to use a Walking Shoe. Walking shoes offer good arch support, are lightweight and have the right amount of cushioning for a serious walker.
If you are a runner, a Running Shoe is your best bet. Running shoes are generally light weight and have built in shock absorbers to help ease the stress off your joints with each pounding movement. They are typically lightweight and provide the essential support a runner needs.
Cross Trainers are ideal for someone who participates in light impact activities like aerobic classes, walking or weight training. They are not recommended for running because they lack the support necessary to absorb major impact.
Tennis shoes are built to support side-to-side movements for racket-based sports players.
Casual sneakers are very trendy right now and fine for lounging around or a leisurely walk or shopping but should not be used while working out because they lack any real support.
Our best,
The Venice Nutrition Team
*information derived from FitSugar
No matter your age or activity level, it’s never too early to learn how to protect your joints. Aside from helping to prevent Osteoarthritis, the most common form of arthritis, taking action to protect your joints now can help to eliminate the possibility of injury and pain in the future.
It was once thought that Osteoarthritis affected only the elderly. Now research proves that even young, healthy and active are at risk. Aside from age, there are many factors that increase an individual’s chances of getting Osteoarthritis or becoming injured including genetics, obesity, injury, overuse and musculoskeletal defects. The good news is that there are simple, effective steps you can take to help prevent arthritis and lower your risk of injury.
1. Maintain a healthy weight. Your joints must be able to handle the stress of daily life and the more you weigh, the harder they have to work to support your body. By stabilizing your blood sugar and working out to keep your weight in a healthy range, you can lessen the load and stress on your joints. Many of our clients who begin to follow a healthy lifestyle and lower their weight find that they have less back, hip and knee pain.
2. Don’t overdo it. Whether it’s activity at the gym or at home, it’s critical for the health of your joints to give your body a rest and allow your body to fully recover. Not only will you benefit your joints, you’ll also see improved results in your physique. Remember over training or abusing your body hinders any muscle growth and weakens the joints.
3. Get moving. On the other hand, if you are sedentary, the lack of exercise can be just as harmful. A good combination of resistance training and cardiovascular exercise can help to strengthen the muscles surrounding your joints and help to prevent cartilage damage. For more information on a well balanced routine, see your Exercise Tab inside your program. We also recommend that if you are new to exercising or haven’t trained in awhile, you should consider working with a physical therapist or certified personal trainer to develop a routine that helps to protect your joints and correct any muscular imbalances. And don’t forget that you should avoid sitting in one position for too long. For instance, if you have a desk job, make it a point to stand up, stretch or take a quick walk around the office every 20-30 minutes or so to increase blood flow and keep the muscles that surround the joints from getting too tight.
4. Avoid jumping in with both feet. Trying a new and strenuous activity for the first time can cause major stress on your joints if your body isn’t prepared for it. If you have an interest in running a marathon or taking an advanced weight training class, it’s critical that you work your way up to it by slowly pacing yourself and training properly for the event. A physical therapist or personal trainer who understands your goals and physical limitations can help prepare you for that big event while protecting your joints.
5. Watch your posture. Over time, poor posture can lead to major imbalances and pain in your back, hips and knees. Working with a physical therapist or personal trainer to correct your posture can help to prevent these imbalances and keep joints healthy.
6. Take care of those muscles. When your muscles become overly tight from repetitive movements or even a desk job where you sit for extended periods of time, you are at a higher risk for joint pain and injury. Make sure to take the time to stretch adequately before and after exercise. Even a 10 minute stretch in the morning after a hot shower can help to ease pain and stiffness later in the day. Regular massage therapy with a trained professional can also help to loosen and stretch any tight muscles.
7. Talk to your Doctor about the right supplements to take. Though it is still a fairly subjective topic, there are many supplements available today that may help to ease pain, if taken correctly. Omega 3 Fatty Acids can help to reduce inflammation in the body. Glucosamine Chondroitin may help to alleviate joint pain and stiffness. It is important to speak to a health professional such as your doctor before taking any supplements.
Aaaah. Summer is right around the corner. The sun is shining, the flowers are in full bloom and the breeze is warm. Now is the perfect time to take advantage of the beauty of the season while enjoying your favorite outdoor activities. Add on the fact that you’ll be burning calories and increasing your metabolism just in time for swimsuit season, well……… what’s not to love?
Perhaps your favorite outdoor activity is a heart pumping power walk or a fast and furious tennis match with a friend. It doesn’t matter what you love to do, as long as you get moving and remember to keep you exercise routine balanced (see your Exercise Tab inside your program for more information).
Below is a list of the most common exercises performed outdoors as well as an approximate amount of calories burned for an individual weighing 150 pounds and an individual weighing 200 pounds. Though these numbers are only estimates, this simple chart is a great way to motivate you to get outside and get moving!
Activity (60 minutes) Cal burned 150 lb. indiv. Cal burned 200 lb. indiv.
Leisurely Biking 270 360
Mountain Biking 576 768
Moderate Swimming 413 552
Full Court Basketball 747 996
Golf (using golf cart) 234 312
Gardening 369 492
Running 5.0 mph 576 768
Tennis (singles) 413 552
Walking 3.0 mph 297 396
*Calories burned are only estimations and based on 60 minutes of exercise. Calculations are determined using www.healthstatus.com/calculate/cbc
First, congratulations on choosing to make your health a priority by incorporating exercise into your lifestyle. If you are new to Venice Nutrition, it’s important to understand that optimal Sleep and the right Nutrition are responsible for creating balance within your body and allowing it to release stored fat. The right exercise routine will accelerate your fat burning power and help you to build lean muscle mass to boost your metabolism and achieve your goals at a faster pace. Not to mention regular exercise improves the health of your heart, bones and joints and overall mood.
So where should you begin? If you’ve never exercised before or consider yourself a “beginner”, the first step is to schedule a check-up with your physician to get the “okay” before performing any exercise routine and to make sure that there are no underlying medical conditions you may not have been aware of. Though no one likes to go to the doctor; this step is critical in your success. If you dive into an exercise program and are unaware of any problems that do exist, it’s likely that you could get hurt….and that will prevent you from exercising at all. A quick check-up can save you a lot of time and aggravation down the road.
What’s next? Perhaps the most important step of all. As a nutrition and fitness professional for many years, I highly recommend that you work with a Certified Personal Trainer or a Physical Therapist. A trained professional will evaluate your goals, lifestyle, health issues, physical limitations and even important aspects that will greatly affect your routine such as flexibility, muscle imbalances, gait, range of motion and more. All too often, we try to dive right into a routine without really knowing our bodies or physical limitations, and injury follows. Play it safe, and get a much better workout (read: faster results!) with a routine designed just for you by a professional who understands your body and goals.
After you’ve consulted your doctor and have a custom routine designed for you by a trained professional, the next step is to learn to listen to your body. Often in our quest to get lean, healthy and fit, we ignore pain or “over-do” it at the gym, and again this can lead to injury and a long vacation from your workout. If something doesn’t feel right, stop and talk to your PT about making some adjustments.
A few pointers that will help you along the way:
-Make sure to warm up properly before jumping into your routine; even five minutes of walking will warm your muscles and help to prevent injury.
-Ask your physical therapist or personal trainer to custom design a stretching routine aimed to create more balance in your body and relieve muscle tension.
-What you eat before working out is just as important as the workout itself. A balanced meal will keep blood sugar stable and allow you to protect and build lean muscle while burning body fat. Working out on an empty stomach is never a good idea!
-Stay hydrated for optimal performance
And lastly, we invite you to learn how your body really works. Did you know you have two different muscle fibers that need to be trained? Or that it’s possible to “over-do” it during cardio and break down muscle instead of fat? At Venice Nutrition we know that your time is valuable and that is why we provide you with the guidance, tools, education and customized fitness routine to help you to use your time most efficiently and get the best results possible. Log in to your online program today and don’t forget to visit the new Exercise Tab!
My best,
Valerie Cogswell
Certified Venice Nutrition Coach and Head Chef
Whether you’re a beginner to the workout world or a fitness buff, you know how important stretching is. After all, stretching is key in elongating the muscles, preventing injury and soreness and increasing flexibility. Did you know that stretching incorrectly can actually cause injury? Learn how to stretch the right way with these easy-to-do tips. Your body will thank you!
1. Never stretch a cold muscle. Doing so can lead to a major injury. It’s critical to warm up first with a light 5 to 10 minute walk to get your muscles moving and blood flowing.
2 Always follow your workout with a complete stretching routine to increase your flexibility.
3. Hold each stretch for 30 seconds for best results
4. Never stretch too “hard”. Stretching to the point of discomfort can lead to injury. Gradually work your way into the stretch and don’t push it!
5. Find a qualified professional to teach you a customized stretching routine geared towards your goals, physical limitations, exercise routine and time constraints. A physical therapist, sports doctor, exercise physiologist , certified yoga instructor or an expert personal trainer are great resources. This is an important step because the majority of people put their bodies in incorrect positions while stretching, which can lead to strains and injury.
6. If time is an issue for you, consider a yoga class to incorporate an effective workout and stretching routine in one.
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