Safe Tablet Use for Kids
Chiropractic for Kids in School, Smart & Safe Tablet Use
You’re probably doing it right now! Using a mobile device to read. I’m sure by now you are aware that the way people typically look at phone and tablets can be quite detrimental to the back and neck. Did you know that cell phone use can double or triple the weight of your head and can strain your neck? Are you currently tiling your head forward to look down at your device? With schools in our area using ipads for learning in and out of the classroom, have you noticed your kids place the ipad on their lap and looking down?
Cell phones and tablets are changing the way our kids access the materials they need in school. The use of these devices influences our posture and body mechanics in unhealthy ways that contribute to neck, upper back, shoulder, and arm pain. Furthermore, poor posture while sitting, standing, walking, or in a static position can lead to more than upper body pain and stiffness—poor posture affects other parts of the spine, such as the middle and low back.
How much does a human head weigh?
Typically, an adult human head weighs between 10 and 12 pounds and an elementary aged kid’s head is around 5 pounds. As the head tilts or angles forward, the cervical spine’s (neck) muscles, tendons, and ligaments support the head during movement and when static (such as holding the head in a forward tilted position.) Even the neck’s intervertebral discs are involved and help absorb and distribute the forces exerted on the neck.
How much heavier is the human head when tilted forward?
Dr. Kenneth K. Hansraj, MD, Chief of Spine Surgery at New York Spine Surgery and Rehabilitation Medicine, created a computer model of the cervical spine. In an article published in Surgical Technology International, he reported that this model showed that the strain on your neck rises as the forward angle of your head increases.
- At 15 degrees of forward tilt may equate to a head weighing 27 pounds.
- At 30 degrees forward, the strain on the neck equals a 40 pound head.
- The greater the angle, the greater the strain: 45 degrees forward equals 49 pounds of strain, and 60 degrees forward equals 60 pounds.
Now consider the fact that the average person is holding his or her head forward to look at a phone or read a tablet for 2 to 4 hours a day, according to Dr. Hansraj. Teenagers spend even more time each day looking down at their devices, he added. As you tilt your head, you also move your shoulders forward into a rounded position, which is another aspect of poor posture. All this excess strain creates extra wear and tear on the structures of the neck, upper spine and back, and contributes to/can lead to severe spinal degeneration that may require surgery. Chiropractic adjustments at an early stage can prevent degeneration.
Postural awareness a positive first step
Making good posture a habit can help prevent neck or back pain from developing, along with related posture and biomechanical problems. Good posture means that your head is upright, your ears are in line with your shoulders, and your shoulder blades are down and retracted. At CHAMP Chiropractic we can assess your child’s posture when using their tablet, provide exercises to improve posture, and strengthen stabilizing muscles.
Here are some tips you can implement right now.
- First, don’t use your cell phone or your tablet for extended computer work, according to Stanford University’s Environmental Health and Safety Department.
- Place the tablet on a table top surface and use a case that props the tablet on 45 degree angle.
- When you use a cell phone, instead of bending your head to look down at it, raise your phone level to or just below your face.
To book a free consultation at CHAMP Chiropractic you can call 317.219.4980 or click HERE. At CHAMP consultations are always free but now through August 15, 2017 children under 15 can get up to three free adjustments.
Learn more about chiropractic for other ages
BY: Ian Stone
chiropractic / chiropractor / kids chiropractic / wellness
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Chiropractic Care for Infants
Even the Youngest Spines Need Care
I was fortunate enough to adjust my newborn daughter moments after her birth. Subluxation or vertebral joint misalignment occurs in babies too.
Being born is quite the ordeal, for mom and baby, so it’s not unreasonable to acknowledge that the baby’s body has had an equally stressful time entering the world. One study of 5-day-old infants suffering from insomnia, vomiting, and hyperactivity found that 95 percent of them suffered from a spinal subluxation!
As an adult you likely have a preconceived notion that a chiropractic adjustment requires too much force for an infant. However, chiropractic adjustments for infants and even young toddlers is radically different than what you experience as an adult. Our gentle chiropractic adjustments are safe even for these new arrivals, putting the baby on the right course toward a healthier life.
Infants, babies, toddlers, and small children have plenty of opportunities for bumps, spills and falls as they explore their world. Unfortunately, these jolts to the system can cause additional alignment problems. Regular spinal screenings at CHAMP Chiropractic allow for incremental adjustments to keep little bodies on track and help the nervous system to function more efficiently. This, in turn, improves digestive, immune, urinary and other system functions, reducing problems such as:
- Colic
- ADHD
- Allergies
- Constipation and/or bedwetting issues
- Common infections such as ear infections
- Asthma
Choosing infant chiropractic care can start your child’s life on the best path. However, I’m sure you have more questions. At CHAMP Chiropractic Dr. Stone offers a free consultation. He will talk to you about what infant chiropractic care looks like and can even talk to you before the baby is born. CHAMP Chiropractic is offering free adjustmente for children under age 15 through August 15, 2017. You can book an appointment online HERE or give us a call at 317-219-4980.
Visit our other blogs about other ages and chiropractic.
School Age
BY: Ian Stone
chiropractic / chiropractor / kids chiropractic / wellness
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Why do Kids Need Chiropractic Care?
Why do kids need chiropractic care?
Many people primarily think of chiropractic care as a treatment for middle-aged sciatica sufferers or seniors with arthritis pain, and may not realize the benefit of spinal adjustments for kids. The reality is that children will benefit their whole lives from chiropractic screenings and adjustments.
If your kiddo is like mine, he or she is sitting upside down on couches, rolling off the foot stool and more. Kids are active, and it’s easy to assume that their bodies don’t need any additional attention. I’m pretty sure your kid isn’t complaining of lower back pain from bending over to pick up their toys (they’re just complaining in general- not related); however, there is great value in maintaining proper spine alignment.
Chiropractic adjustments for kids can help ensure optimal balance, coordination, nerve signaling, and health. That’s why CHAMP Chiropractic and Dr. Stone is offering a special opportunity for free kid’s adjustments for the next 30 days.
Learn more about specific age ranges and the benefits of kid’s chiropractic care.
- Chiropractic care for infants
- Chiropractic care for toddlers/preschoolers/school-age (Tablets) (Backpacks)
- Chiropractic care for young athletes
Whether you get chiropractic care yourself or you just want the best care for your kids, Dr. Stone at CHAMP Chiropractic can help your family feel better. At CHAMP Chiropractic, Dr. Stone provides free consultations for all new patients (kids and adults), but the opportunity for three free treatments expires August 15, 2017.
Introduce your kids to a healthier life at an early age by calling 317.219.4980 or schedule an appointment online. HERE
We look forward to meeting with you!
BY: Ian Stone
chiropractic / chiropractor / injury / kids chiropractic / wellness
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THREE SIMPLE WAYS TO BE HEALTHIER THIS YEAR
I am not a believer in New Year’s resolutions. Most resolutions tend to be unrealistic and not specific enough and so we are just setting ourselves up for failure. But I do believe that having a goal of simply being healthier this year is achievable without radical changes.
Instead of making an impossible to achieve goal try making “little’ changes in your everyday life that will help you to be a healthier you.
Here are three ideas to get you started:
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REPLACE ONE UNHEALTHY FOOD OPTION WITH A HEALTHIER ONE
If you drink soda replace that with water or unsweetened tea for one day a week. Gradually add days until you are mostly drinking the healthier option. Or if you always get a side order of fries when you are brunching with your besties, get the veggies instead.
Replace giant portions sizes with normal ones. So you love ice cream? Who doesn’t? But it doesn’t have to be the three scoop cone with hot fudge and sprinkles. Have a small scoop, in a cup. Treat yourself but choose a smaller portion.
Maybe you are a second helping kind of person. Only allow yourself second helpings on Sundays or give up the second helping all together. Imagine how much healthier you’ll be this year with just this one simple change.
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TRY ONE NEW FITNESS CLASS OR TRAINING THAT YOU HAVE NEVER TRIED BEFORE
Mixing up your work out routine is so good for you in so many ways. Your body adapts to the demands you place on it so every so often throw something at it that it’s not used to. You will feel muscles you didn’t know you had and may even find that you are reaching a new level of fitness you didn’t know you could obtain.
Don’t be afraid to try something new, you might find something you love in the process. And don’t give up on it too soon, according to Les Mills you need to try a class at least three times before you make up your mind. That way you become familiar with the format and the moves and can make an informed decision about whether to stick with it.
You’ve done all the classes? Good for you! Try a small group training or one on one session with a personal trainer. You are on your way to being healthier this year.
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MAKE FRIENDS WITH AT LEAST ONE PERSON WHO IS FITTER THAN YOU
The people we surround ourselves with influence our lives. I am not too proud to admit that most of my closest friends are way fitter than me. Their enthusiasm for living a healthy life style keeps me working toward that goal as well. My friends also keep me accountable. They will call me out if I miss a work out. My friends encourage me to lift more, do more and be more awesome than I usually think I am. Get yourself a Tribe that wants you to be the strongest, healthiest, best you. You can be healthier this year and your friends can be too. Let’s do this together!
It’s been my experience that most of the fit people I’ve met are genuinely passionate about spreading the fitness around. They want everyone to be healthy and to feel the pride of accomplishing their fitness and healthy living goals. It’s fun to share that with friends. We are better together.
BY: Trudy Huter
Diet / fitness / Fitness Consulting / group fitness / Motivation
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Think You’ve Tried Everything?
Have you tried chiropractic? Many of my current patients come to see me for chiropractic care as a last resort. They’ve tried everything else first. They’ve accepted that pain is their new normal.
I want you to know that you don’t have to try everything else first, in many cases chiropractic care can be your first call. Chances are that with early intervention, chiropractic care may be your last call too.
Here are just a few success stories about our treatments…
Chiropractic Care and Plantar Fasciitis
Tammy came to me after her medical doctor and orthopedic doctor told her “the only thing she could do was wear orthotic shoes or insoles every day.” Tammy didn’t accept this as her only option and began treatment and therapy at CHAMP. In about two months of regular treatments her constant pain from Plantar Fasciitis has ended and she doesn’t have to wear special shoes or insoles. Tammy has been free from Plantar Fasciitis pain for two years.
Chiropractic Care and Range of Motion
Brian came to see me after he sustained a shoulder injury on the golf course. Brian is an avid golfer and actually had been attending my golf fitness class for months before his injury. Brian hadn’t been to a chiropractor before. We worked together with graston, ART, and spinal manipulation to return and even improve the range of motion in his shoulder. Now Brian has become a regular chiropractic patient and does wellness visits to keep feeling strong and healthy.
Kathy came to see me two years after breaking her arm and shoulder from a fall and extensive surgery. Even after two years of physical therapy and rehabilitation, Kathy was unable to manage simple daily tasks like drying her hair or fastening an undergarment, and it had greatly affected her quality of life. At the time Kathy was 69 and starting to accept that she’d have to live with limited range of motion the rest of her life. Kathy’s visits lasted 6 months with chiropractic adjustments, graston, ART and Cold laser. She went from being 4 inches away from touching her own ear to placing her hand at the base of her neck. She can now use a curling iron to style her hair something she dreamed about before chiropractic treatment.
I know from personal conversations with each of these patients and many others that they wished they had tried chiropractic sooner. If you feel like you’ve tried everything, give me a call to set up a free consultation to talk through a treatment plan. You don’t have to accept daily pain and a diminished quality of life. Chiropractic may be the answer you’ve been seeking.
Dr. Ian Stone
317-219-4980
Same-Day Appointments, Insurance Accepted, Free Consultations….what’s stopping you from feeling better today?
BY: Ian Stone
A.R.T. / chiropractic / cold laser / feet / graston / injury / Medical Articles / pain / wellness
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4 WAYS TO COMBAT SELF-SABOTAGE!
4 WAYS TO COMBAT SELF-SABOTAGE
There is a song by Lit that has this lyric:
Ain’t it the truth! At least I know it is true for me. So many times we know what we should do to make ourselves better and healthier and yet we chose the complete opposite thing. Why do we do that? Is it easier to make that choice? In the long run it makes us feel worse about ourselves. So why do we keep doing it? Why do we keep sabotaging ourselves?
Here are 4 ways to combat that self-sabotage when it comes to working out.
1. SCHEDULE AN APPOINTMENT WITH THE GYM
You have all your appointments on your calendar and you see them on your smart phone all day long. Put your workout on your calendar and make an appointment with your gym. Once it is on your calendar, don’t miss it! Treat it like all the other important things you have to do.
I have all my workout times on my calendar. I try to schedule all my other appointments and my kids’ appointments around those workouts. When it’s scheduled into your life you are more likely to do it because you have planned ahead to use that time for yourself.
YES your job is important, don’t skip work to workout, unless you work from home and you sneak one in — you know who you are— but schedule time before or after work to invest in your health. And YES, it is just as important to take that time for yourself as it is to take your kid to camp, tuba lessons, the orthodontist or on a play date.
Make gym time a priority for yourself.
2. WORKOUT WITH FRIENDS
Friends are fun. Friends keep you accountable. Friends will suffer with you when you are doing burpees.
If I know a friend is expecting me to be there, I am going to show up. Accountability. Make a workout pact with a friend or group of friends. For, example commit to being at the gym at least three times a week or agree to do a certain number of classes per month, then encourage each other to keep this pact.
Studies show that we work out harder when we are in a group. So friends help us have better work outs.
And you will finally be able to afford a personal trainer if you bring your friends. Group training is a whole lot cheaper than paying for a one on one session of personal training — insert shameless plug for Tribe Training here — Oh BRAINSTORM a good workout pact would be to try a couple of training sessions together! — and end shameless Tribe Training plug —
I will continue saying this forever, working out doesn’t have to be so serious all the time. You can work hard and play hard it’s ok to laugh with your friends at the gym.
So tell your friends to meet you at the gym, you’ll be less likely to stay home and eat potato chips on the couch.
3. SET A GOAL
We may not all be training for the Olympics or the Crossfit games, but we can set fitness goals for ourselves to give us something to work toward and keep us motivated.
A fitness goal needs to be SMART
Specific — clear and concise
Measurable — specific criteria that you can monitor or track
Attainable, — are you willing to work for this goal, are you capable
Realistic — is the goal achievable
Time-bound — set a deadline
What is it you want to be able to do physically? Get through an entire Attack class doing the highest options the whole time? Do all the push ups on your toes in class? Deadlift a certain amount of weight? Run a 5K with out walking, a marathon? Do a pull-up, unassisted? A hand stand push up? Lose 10 lbs? Be able to carry your 5 year old up the stairs because he asked you to and not be winded?
The possibilities are endless, use your imagination and then run your goal by an instructor or personal trainer to make sure it is a SMART goal.
4. JUST DO IT ANYWAY
Confession time: if I only worked out when I felt like it then it would very rarely happen. There are so many reasons I could just skip the gym. Aches and pains, I got plenty. Actual injuries, yep. A million other things to do, yep. Tired, yep. Unmotivated, you bet. Most of the time, I just pack my gym bag and go anyway. I have actually shown up extra early for a workout after dropping off a kid at camp or lessons or wherever because I knew if I went back home I wouldn’t leave again to make it to the gym (but it’s on my calendar so I have to go!).
There have been countless times that I am on my way to the gym thinking, “I really don’t feel like doing this today.” But, once I get started I am so glad I am there .
I can not think of one time I have ever regretted a workout. Even if I have completely sucked at it that day. Some days are better than others, some days you kill it some days you feel like it is killing you. And that’s OK because you still
benefited from that gym time.
You should always feel like you have accomplished something at the end of your workout Because you have! Each sweat session is a step closer to your goal. Each workout makes you stronger, fitter, healthier. Each time you get yourself to the gym when you really didn’t want to go you have punched self-sabotage in the face.
BY: Trudy Huter
fitness / Fitness Consulting / group fitness / Motivation
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What’s in that gym bag?
I know if you have seen me walking into the gym carrying my giant bag packed with stuff you are thinking, “Why in the heck do you carry that giant bag with all the stuff in it to the gym everyday?”
It’s not just that I like to pick up and carry heavy things. It’s because I NEED all those things in my bag. I really do. I use them everyday. You may not think you need all of the things but there are a few essentials you might want to consider.
Here are the Top 5 things in my gym bag
1. HYDRATION:
Your body is 60% H2O and if you don’t have enough hydration your body will not function properly.
Here are just a few of the things your body has to deal with when dehydrated:
Your body can’t control its temperature as efficiently.
You will feel fatigued.
Your energy level plummets.
It can cause headaches.
You may have trouble remembering things and concentrating.
Let’s face it working out is hard enough with out starting with all of the above It’s even more important to stay hydrated while exercising so you can perform at your best.
The recommendation for water intake is commonly about eight 8-ounce glasses per day which is about half a gallon. If you are physically active (work out alot) or it’s hot and/or humid outside you need even more. That’s a lot of liquid! Water is great but it gets boring drinking plain old water all day long. I like to put a scoop of Rehydrate in my water. There are lots of different yummy flavors and it also contains electrolytes (these are super important for maintaining the health of your cells and help make sure your nerves and muscles function properly), amino acids (which help feed your muscles), antioxidants (which fight free radicals) and some good carbs (which fuel your muscles for sustained endurance). There are lots of sports performance rehydration drinks out there for you to try just be sure to stay away from those with added sugars and empty calories.
2. SHOES
Workout shoes are expensive. I’m only going to wear mine in the gym. These are not my street shoes for being out and about and walking around the neighborhood, they are my kicking butt at the gym shoes. I can’t stress enough the importance off a good quality proper workout shoe. Improper footwear can cause injuries to your feet, ankles, calves etc. Plantar fasciitis comes to mind, and I hear that it is excruciating. So it’s worth investing in a quality shoe that is specific to the type of exercise you are doing, your foot type and your gait type. I’ve read several articles by experts —how you become a shoe expert I am not sure but anyway — the general consensus is that you should replace them about every six months. Did I mention that workout shoes are expensive? I walk into the gym in my converse or flip flops and change into my workout shoes to save wear and tear on the shoes.
3. PAIN RELIEVER
Yeah so I am not as young as I used to be, I can admit that. But even the youngest, fittest athletes get DOMS (delayed onset muscle soreness). Its that awesome stiffness, discomfort, let’s just call it what it is—pain that you feel twenty four to forty eight hours after a workout. Just because you are sore does not mean that you should skip your next work out though. Topical analgesics such as Tiger Balm, Aspercreme, Benygay and BioFreeze can be effective in providing temporary relief so you can push through the next work out. Stretching, heating pads, warm salt baths and massages are also great for DOMS. Please note that there is a huge difference between muscle soreness from a work out and actual injury pain. If you have an injury you should consult a doctor and follow the physician’s advice. If you are sore from your last work out rub some BioFreeze on it and get back to business.
4. TOWEL
I sweat A LOT. You know that saying that goes, “Nobody ever downed in sweat”? Well, yes I almost have. On more than one occasion I have been in the middle of a workout, it’s a cardio peak, I inhale my own sweat, I choke. I gotta wipe that stuff off my face or I might die! Also sweat in your eyes hurts. Plus you don’t want to drop a bar on your face because your hands are sweaty or slide off your bench or leave a giant sweat angle on the floor for someone else to slip on and fall to their death. Sweat towels, they could save a life.
5. POST WORK OUT SNACKS
Let’s talk about being HANGRY. I love food and working out makes me hungry. Do you know why working out makes you hungry? Because you are burning off a ton of calories in the gym your body knows this and wants to refuel. Post work out snacks are important to restore energy and rebuild muscle. You should eat within thirty minutes to two hours after you exercise. If you can make it to two hours post workout session until you eat you are impressive. I have to eat something in the car on the way home. For real, because I am hungry after a workout. Don’t use your workout as an excuse to eat junk though. Refuel your body with the good stuff. I could go on for pages and pages about the science behind protein synthesis and nitrogen retention and glycogen restoration and all things biomechanics (wait I already lost you back at protein synthesis right) but I will spare you the science lesson and just say that you need the right protein and carbohydrates post work out. So what do I snack on after a work out?
Here’s a quick list:
FitAid — A great post workout drink. It’s full of B vitamins, branched-chain amino acids, L-Glutamine, L-Arginine, Vitamins C and D3, Glucosamine, Turmeric and CoQ10. Again I won’t bore you with science but your body needs all these things especially after a workout. It has a light citrus flavor and it’s carbonated so you feel like you are treating yourself to a soda but it’s healthy!
Quest protein shake — There are a ton of protein shakes on the market but Quest is my favorite because of the variety of delicious flavors. Salted Carmel! Cookies and Cream! It also dissolves quickly and completely in water. Also there is zero sugar in this stuff and it is made with all natural ingredients.
Blueberries — Low in calories but high in nutrients. They are a super food. Studies have shown they lower cholesterol levels, help prevent heart disease, lower blood pressure, help maintain brain function and improve memory and last but not least a recent study shoed that blueberries may help reduce muscle soreness after exercise. Antioxidants are amazing y’all.
Justin’s Nut Butter — I know this sounds hilarious but it is delicious, especially the chocolate almond and they come in individually portioned packages that are easy to throw into the gym bag. Spread some of this nut butter on an apple or banana or rice cake. Yum
Almonds — Speaking of nuts…great source of protein and minerals that your body needs. This is another super food packed with good stuff that will do great things for your body. Just don’t eat too many at one sitting. It’s easy to start popping them in your mouth and loose track of how much you’ve had. Blue Diamond has individual packs that are the perfect snack size.
There is a whole lot of other stuff in my gym bag too UFC gloves, chalk, jump ropes, mini resistance bands, first aid kit, Fitradio, training binder, I could go on and on but that’s a blog for another day.
BY: Trudy Huter
fitness / Fitness Consulting / group fitness / Motivation
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Get your ZZZZZs… Sleep!
ZZZZZZZZZZZZ… SLEEP! How important is it? How much do we need?
Research has shown that sleep is as vital to your body as eating, drinking, and breathing. While sleeping, your body heals and repairs from the day’s events and contributes to your physical health and emotional well-being.
Here are a few health risks associated with sleep deprivation:
-Cognitive Impairment (memory loss, inability to properly process information, decreased reaction time)
-Symptoms similar to ADHD (Attention Deficit Hyperactivity Disorder)
-Irritability (increased levels of stress, depression)
-Aching muscles (due to increased levels of inflammation in the body)
-Risk of Type 2 Diabetes (brought on by obesity)
-Risk of Obesity (the balance of the hormones ghrelin and leptin – which control appetite- are effected by lack of sleep and can lead to weight gain)
-Risk of Heart Disease (due to increased blood pressure and cholesterol levels)
-Risk of Colon and Breast Cancer (due to decreased levels of the hormone melatonin)
(photo credit, Dana Stone)
The following chart depicts the amount of sleep needed for optimal health. Keep in mind that an abundance of sleep can be just as harmful as lack of sleep!
Age and condition | Sleep Needs |
Newborns (0–2 months) | 12 to 18 hours |
Infants (3–11 months) | 14 to 15 hours |
Toddlers (1–3 years) | 12 to 14 hours |
Preschoolers (3–5 years) | 11 to 13 hours |
School-age children (5–10 years) | 10 to 11 hours |
Adolescents (10–17 years) | 8.5 to 9.25 hours |
Adults, including elderly | 7 to 9 hours |
Pregnant women | 8(+) hours |
You are all working so hard to reach your fitness goals! Make sure you are giving your muscles, brain, bones, joints… adequate time each night to repair and strengthen before stepping into CHAMP again!
Happy Snoozing!!!!
BY: Dana Stone
fitness / Fitness Consulting / group fitness / les mills / News
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What is 60% of your Body Weight?
That’s right! Water is the largest component of the human body – comprising of about 60% of your body weight. Your brain, skin, kidneys, heart, cells, muscles, joints, digestion, and temperature are greatly affected by your hydration level. I like to think of my blood vessels and organs as a big water park – if the water flow is low are turned off, the park doesn’t function properly… kids would get stick to the bottom of the slides, the equipment would get Very hot and unusable. Your body is the same way. You must be properly hydrated to get nutrients swooshing through your blood stream like The Summit Plummet at Disney! So how do we make sure we are properly hydrated????
First, go to www.thecoca-colacompany.com/hydrationcalculator It’s a really cool hydration calculator to get an estimate of how much fluid you should consume each day. Then, follow these 3 hydration steps to stay safe and maximize your performance!
Pre-hydrate
performance suffers when you start an activity dehydrated. with less circulating fluid, your heart has to work harder and your body temperature rises higher and faster. Your body is not able to cool itself properly and your endurance suffers.
ACSM (American College of Sport’s Medicine) recommends 14-20oz of fluid 2-hrs BEFORE an activity.
Hydrate
not too little – not too much – the best way to hydrate is to calculate and then match your Sweat Rate (go to www.hydration.thecoca-colacompany.com ) For strenuous activity lasting more than an hour hydrating with a sports drink will help you replace lost electrolytes.
Rehydrate
rehydrate with 16oz of fluid for every pound you lose due to physical activity!
Now you have a few tips and tools to utilize to keep you running like a CHAMP, but remember, with each workout you are getting fitter. Your lungs, muscles, and bones are getting stronger; your body weight, blood pressure, and cholesterol may be decreasing; and your body is becoming more efficient at sweating! You may start to notice that you start sweating earlier — your body is catching on that you are serious about this fitness stuff and so it starts to sweat earlier in the workout so that you will not get overheated. Next, your body becomes more efficient at cooling you off — the volume of sweat is increased (i.e. the puddle you are laying in after BodyStep) and your sweat composition changes so that you lose fewer electrolytes. So, as with everything keep reassessing and adjusting and enjoy your new found ATHLETIC GLOW!
Happy Glistening,
Nikki
BY: Dana Stone
fitness / Fitness Consulting / group fitness / les mills / Medical Articles / Weight Loss
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Is it Time to go Shoe Shopping?
Is it Time to go SHOE Shopping?
I know you’re thinking yes…How long will a good pair of workout shoes last? There are MANY factors that go into answering that question, like age, type of activity, frequency of the activity, foot structure, foot health… but as a general rule, workout shoes should be replaced approximately every 6 months! I know some of you who are still sporting your high school track shoes may have just gone into shock, but unfortunately replacing them every 3-9 months is a good policy to follow.
A few tips to follow in determining whether or not it’s time for them to go to shoe Heaven:
- If you take your shoe off of your foot and it is the same shape of your foot – replace it yesterday 🙂
- Press your thumb into the sole to check for the ability to press down and release; once the cushion is worn it will feel hard
- Compare how they feel to a new pair
- Pay attention to aches and pains in your body
How to lengthen the life of your shoes:
- Rotate 2 or 3 pairs of shoes at a time
- Take them off and put them on properly by unlacing them and using your hands rather than kicking them off or shoving your foot in while it is still tied
- Use them just for exercise – you may have noticed that most instructors will walk in with flip flops or boots and put on their workout shoes just before class.
Foot injuries can bring your workout routine to a screeching halt. Pay attention to your body and replace your shoes BEFORE they stop working for you!
Happy Shopping!
Nikki
BY: Dana Stone
feet / fitness / Fitness Consulting / group fitness / les mills / News
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