Exercise is Medicine by ACSM

May 2018 // Archive

Date based archive
26 May


They happen to us all. We bump into something, hit a body part against something, and sometimes we don’t even know we caused one. Bruises occur when trauma occurs to the skin, causing discoloration to appear to the site. Blood surfaces to the skin, and we see black and blue appear on our body. “Contusion” is the medical turn for this occurrence.

A bruise occurs as the result of a tiny tears to blood vessels. Blood is actually leaking from the injured area. As we age, blood vessels become more fragile and that “thin skin” is more prone to bruising due to sensitivity. Certain medications can also thin the blood, causing vessels to become more vulnerable. Medications can affect blood clotting. Clots are our bodies response to injury in order to prevent excessive bleeding. Steroids can increase the likelihood of bruising. Here are medications that should be considered if you are wondering why a bruise occurred: “These drugs include many arthritis medications called nonsteroidal anti-inflammatories (for example, ibuprofen (Advil, Nuprin) and naproxen (Aleve)) and over-the-counter medications, such as aspirin. Warfarin (Coumadin) is often prescribed by doctors specifically to prevent clotting in patients who have had blood clots in their legs or heart. Warfarin can cause severe bruising, especially if the level of the medication becomes too high. Cortisone medications, such as prednisone, promote bruising by increasing the fragility of the tiny blood vessels in the skin” (https://www.medicinenet.com/bruises/article.htm#why_do_bruises_occur_more_frequently_in_some_people_than_in_others).

That mark can last up to 2 weeks but will eventually go away. Your body will reabsorb the blood and the ugly color will go away. For quicker healing, ice can be applied to the area or elevating the bruise above the heart can help with blood flow.

If you easily and frequently bruise, there could be an underlying problem. There could be an issue with your blood platelets or clotting functioning. Bruises can be more common in persons with leukemia, who have liver disease, or who have a gluten intolerance. Sensitivity to bruising can be impacted by some of the following herbs and supplements:
• fish oil
• garlic
• ginger
• ginkgo
• ginseng
• vitamin E

No BODY likes a bruise, but they happen. Just don’t bump your limbs on the weights and machines at the studio ? Consult a doctor if you think you abnormally bruise. We always want to be proactive as we care for our bodies on our fitness journeys.

18 May


Oh Netflix. Episode after episode… you tell yourself just one more. And somehow there is this feeling of accomplishment finishing a series. A simple search leads to a show that could be of your liking, and then eight hours later, you decide to get back to your day. Actually they even do the searching for us and recommend what we should watch haha. We all have done it, in fact, I’m thinking it’s almost summer and “Orange is the New Black” should be coming back on soon. And yes, I’m looking forward to that Sunday binge. That is what a binge is…. a feeling of satisfaction that comes from doing something in excess. This type of marathon isn’t burning calories, rather it’s creating a deeper dent in the couch.

This indulgence may come back to haunt the many folks who more often than not partake in this endless episode watching. It seems harmless, cheap, and an easy solution to pass the time. But there may be consequences down the line, especially for our youth in their 20s who are readily watching and are of the Netflix generation. The bottom line is that you are sitting. T.V. doesn’t require much cognitive functioning either. Adding to this, it can be isolating and anti-social. Plus, poor diet typically goes hand in hand. Are you having a salad and watching “Narcos”?? Probably more like a pizza, starting episode one and polishing off more slices around episode 4 or so.

It’s rather interesting when you think about it. Netflix is the answer to a lazy weekend; when you are feeling depressed (it’s a great way to pass the time after break-up); it’s comforting when you feel sick; it’s a way to be cool and do what everyone else is doing; it’s a topic of conversation with friends and at work; and it’s not very expensive while waiting for pay day or trying to save up.

The CEO of Netflix is Reed Hastings. He thought of the idea when he had to pay $40 for returning a video late. Well, he certainly put Blockbuster, Hollywood Video, and all likes to shame. Although the company has been around for 20 years, it’s development has really prospered once big-name Hollywood stars and directors came part of the trend. Through subscriptions, the company now makes about $1.4 million per day. Okay WOW!!!!

At least hit the exercise bike or Elliptical while watching these shows. Hour three and hey, imagine how many calories you burned haha. The point is that all we do in life has to be done in moderation and maybe Netflix should be reserved for your rest day, not your everyday. We have the best intentions to just watch one episode, but let’s face it, we live in a world of wanting more and more NOW. How about feeling double accomplished by exercising while completing the series. At least that’s what I do when I watch “Orange is the New Black”. Did you really think I could just sit there and watch T.V. ?

12 May


Our beloved fitness journey through life can be marked by intervals of inactivity. The exercise roller coaster that aims for consistency, can plummet from time to time. As one day off leads to another, time passes, body shape changes, and willpower falters. SO I had to look up the common reasons this might occur for people, especially since I want to keep the green light turned on for every BODY.

Reality speaks: “Studies show that 60% of American adults don’t get the recommended amount of physical activity, and over 25% of adults are not active at all”. (https://www.verywellfit.com/top-reasons-you-dont-exercise-1229759).

In no specific order here’s what I found. You may or may not relate to one or more of the following “excuses”:
1. You hate exercise.
2. Not in your budget or unable to afford it.
3. Not seeing results.
4. Have to take care of the kids/family.
5. Exercise hurts.
6. You just don’t have time.
7. There are other interests you would rather do with your time.
8. No motivation.
9. No energy.
10. I’m too old.
11. I hate doing it alone.
12. Injury.
13. Don’t know what/how to do anything.
14. Intimidating/Overwhelming.
15. It’s too late to start over.
16. Next year….

Habits take time to develop. We keep the habits in our lives that are comfortable and pleasurable. Exercise is sweat, it is awkward, it is effort involved. BUT it’s good for you. When you do something good for yourself, your BODY and mind will thank you. You may have no idea how good your BODY is meant to feel, so at least give it a chance to try. You know I bug you when you miss a workout ?

04 May


Oh the scale. That number. That statistic. The games that nasty measurement tool can play. Why does it matter so much?? How has our society equated weight to being confident, comfortable, or “in-shape”?? Of course data can be motivating and an indication of progress. It can also be a major deterrent and psychological destroyer. There is so much more to weight than one can imagine, and as I write this Blog that scale is sitting there right next to me with its lonely glare.

Every day, I write down my weight, body fat, and BMI. Does it bother me?? No. My goals are reflected by what I see in the mirror. I write this down so that I know I am building muscle (my goal isn’t to lose weight). The scale doesn’t determine the rest of my day. After all, water retention (sodium), water loss, bathroom use, hormones, activity level, and of course time of day.

There were 2 times in my life that scale messed with me. One, being in college when I tore my ACL and meniscus and went to zero activity, emotional eating, and drank Mike’s Hard Lemonade like it was cool. Second, when I was bulking last year to put on muscle. The scale was uncomfortable reading back to me numbers I hadn’t seen in years.

The scale is not the only reward for your fitness journey.

Your BODY knows what it is doing.

The scale doesn’t show your internal and overall health improvement. Your weight is in constant fluctuation. Muscle weighs more than fat. I bet you wouldn’t be able to guess my weight.
Still, many avoid going to the doctor because the fear of that scale. What’s worse is that most times, the doctor’s scale is not in a private area, rather, right in the hallway as people pass by. Here at the studio we praise every BODY’s successes, but at the doctor, you are there to hear what is wrong with you.

OH and here’s more… did you weigh with clothes or shoes?? How old is that scale?? What surface was it on??
Some common rules to follow would be:
• Same time of day, on the
• Same day each week, wearing the
• Same clothing, and using the
• Same scale

I’m not making excuses for that scale. I’m telling you that YOU have more to offer to this world than what a scale reads back at you. Embrace your BODY, embrace the change to be better, and love the process.