Exercise is Medicine by ACSM

September 2018 // Archive

Date based archive
27 Sep


Whatever the goal(s) of your fitness journey, the adventure is mental and emotional. To succeed, certain behaviors, priorities, and choices do change. These new habits also affect our spouse, partner, best friend, siblings, parents, and so on. Our attempt to change means what was done in the past will not continue. With this change in ourselves, we find change in the dynamics of our relationships. We want people on our “good side” as we fight this fight. As we assert ourselves about what we eat, how we spend our time, and with the incorporation of exercise, not everyone is as supportive or understanding as we wish they would be. I’m sure you can relate to one or more the following scenarios.

We want the people in our lives to be cheerleaders, not coaches. If we wanted a trainer or coach, we would hire one. Picking apart what we are doing wrong is not the feedback we want to hear.

We want our network to participate. If we are dining out, let’s go somewhere friendly to healthy eating. Eat a clean dinner with me, don’t make we cook separate every time. It wouldn’t hurt you to hit the gym with me.

We want the person to listen, not judge. This is an emotional challenge to us, so sometimes we need to just hash out a bad decision. We don’t need criticism, advice, or empathy, just acknowledgment that they are aware we are trying and mama said there would be days like this.

We want to do non-food friendly hang outs. We don’t have to meet for lunch or a drink every time we see each other.

We don’t want to be tempted. Please don’t offer bites or nibbles. Please don’t try to convince me it’s okay this one time.

When you see me exercise at home or the gym, I don’t need your input. I don’t need you to laugh or question me.

We do not want them to be the food police. Support is great but this isn’t your role. I will let you know if I need law enforcement to catch me.

Communication is the key. We can’t expect our relationships to know how we are feeling each moment. It’s like when someone asks you if you are okay, you say you are fine, and then you explode at them. We can’t expect more, less, or really anything from someone close to us unless we openly and honestly express the message. This is not to say it will be understood, but when you assert your goals to others, you are also boosting your confidence that this journey is happening and you are doing it. As part of your journey, change the way you communicate to others as well. You will benefit physically and mentally from this.

22 Sep


Cobalt is an element in the earth’s crust. It is a byproduct of nickel or copper. It is used for high temperature allowing magnets, ceramics, and tools. Even though it is such a tiny element of our environment, this small amount is needed for our health and for animal health. It is actually found in vitamin B12. A deficiency can cause anemia. Overexposure can result in poisoning. This can happen when a person swallows too much of it, breathes in too much of it, or it is in constant contact with the skin causing irritation.

Recently, the metal used in hip replacements has caused a higher case of cobalt poisoning. This implant made of cobalt acts as an artificial hip socket. The hip is a ball-and-socket joint. Metal on metal joints were introduced by manufactures as a solution to joint durability. A metal ball is basically situated in a metal cup. However, complications have occurred. Sometimes metal particles like cobalt are released when the ball grinds against the cup while walking, running, or during activity. These particles can then be released into the bloodstream. Inflammation and pain would start to be felt in the hip area if this was occurring. This can be quite serious, resulting in heart disease, kidney failure, thyroid disorders, or even cancer. Other signs of cobalt poisoning include fatigue, vertigo, ringing in the ears, and headaches.
Blood tests would reveal high levels of cobalt. If the levels are dangerous, removing the hip replacement is necessary. After removal, cobalt levels quickly drop. The longer the exposure, the worse the prognosis might be. Some patients never fully recover, especially if their kidneys aren’t properly functioning. Regular cobalt testing with bloodwork is highly recommended for anyone who has had a hip replacement.

There have been a number of recalls on these metal-on-metal hip replacements. There are also a high number of product liability lawsuits against these manufacturers. They are usually found liable, because even if they were unaware of the danger, they are still at fault. It is important to act quickly if one plans to take action against one of these manufactures because the statute of limitations is applicable against product manufacturers.

2.5 million Americans have a hip replacement. As we age, we become more and more at risk for falls and arthritis to the hip area. Surgery can put a person in the hospital for 3 or 4 days and then recovery can take 3 to 6 months. This is pretty serious and we don’t want future complications with this. Take preventative measures for your hip health through regular exercise, practicing your balance, and making sure your kinetic chain is in alignment in the lower body. Watch those knees and toes as they all relate to the hips. The hips don’t lie so avoid cobalt poisoning all together by sticking to that FIT Life.

13 Sep


I’m not talking about the kind at the end of a book. I’m talking about your body part the appendix, which the thin 4-inch tube at the junction of your small and large intestine located in the lower right abdomen. Some say it has no purpose. Others say it is the storage unit for the good bacteria of our digestive system, coming to the rescue after a bad bout of diarrhea. For whatever reason, the good old appendix has stayed with us through evolution.

When the appendix is removed, well nothing happens. We only notice this body part when it has to be surgically removed due to appendicitis. The appendix really only gets attention when it becomes inflamed or infected and needs to be taken out. When a person is experiencing pain to the lower right abdomen, nausea, and vomiting, antibiotics won’t always do the trick. This leads to a surgery called an appendectomy. Without surgery, the appendix can rupture. Luckily, minimally invasive procedures are being used that help with quicker recovery, less time in the hospital, and best of all… less pain. Chances are slim of this occurring in the body. In fact, males are only at 8.6% risk and females only at 6.7% of contracting appendicitis. Having a low functioning immune system is a probable cause of having this and sometimes drinking contaminated water can be the culprit.

The downside of the appendix is that is can be a store house of tumors with cancer. This is another reason for removal. After an appendectomy, the chances of having Parkinson’s disease later on in life does increase.

So all in all, the appendix is sort of like that ugly vase your great aunt Suzy gave you that is sitting on the table that serves no pretty purpose. It is just there and probably would be better served to be removed from the setting. In the meantime, no harm no foul. But then when it shatters it’s time to clean it up and finally get it out of the house. The appendix is an interesting part of our body due to its “serve no purpose” nature. Since I’ve been working on my Doctorate, anatomy has been ever so prevalent in my life. The appendix is an easy one to remember thank goodness. A fitness journey must go on, with or without that appendix. I’ll never forget the time one of our FIT family members vomited during a workout. That was her appendix…. yep removed and back to workouts the next week.

07 Sep


As a gal who dislikes cold water, well now I have more reason to feel this way. Scientists have said that ice coming from ice machines have more bacteria than toilet water. Some restaurants have been labeled a “hygiene risk” after inspection. Wishful thinking would tell us that this is because toilets are cleaned more often than the ice machine ? Hate to rain on the parade with a hail storm, there’s no such thing as being too cold for germs. What’s worse is that the standard of ice from these machines is that the bacteria that does exist, is at least at a level that is safe for human consumption. So yeah, it’s still there.

The number of cases of stomach upsets has increased by 50% since the 1990s. The problem is the cleaning of the machines and scoopers. Enterococci and E. coli have been readily found. Feces contamination is just disgusting. Coliform, is what the bacteria is called. It is found in the fecal matter of humans and animals. One might think that ice is just water so how can it contain all this without us at least seeing it?? Well, poor hygiene, i.e. not cleaning the machines, causes this science project to occur.

McDonalds, KFC, and Burger King, have all been found guilty. According to, Business Insider, (2017), “The coliform bacteria, which is found in human and animal feces, was discovered in three out of 10 ice samples from McDonald’s, six out of 10 samples from Burger King, and seven out of 10 samples from KFC.”

Even that ice maker at home has bacteria. Have you ever cleaned your ice maker?? I’m guilty of never even considering this. Luckily, some drinks can kill the bacteria on ice, but mostly just alcoholic beverages.

We know that chewing on ice is bad for our teeth. Sucking on ice can cause a brain freeze. Ice can be used to helped with inflammation. So basically ice is all bad to me haha with it’s negative associations. Because it has been so darn hot, I see a lot of ice in those bottles at the studio. This topic came to as a discussion about my dislike of cold water. I am that person that orders water without ice please. Well, now there’s proof in the logic. Now I will go enjoy my warm water and not be selfish so you can have all the bacteria ?