Exercise is Medicine by ACSM

October 2022 // Archive

Date based archive
30 Oct

When you need to ask your friend or co-worker for help, why might you say, “Sorry to bother you, but…” When you aren’t feeling good because you have the flu, you say, “Sorry I’m sick”. When you arrive early for an appointment and tell the receptionist, “Sorry, I just wanted to make sure I wasn’t late”. Are these instances truly worthy of an apology? An apology is an expression of regret or sorrow for having failed or wronged another person. We throw the S-bomb around when we have done nothing wrong at all. The problem is that being a chronic over-apologizer does take its toll on your self-esteem. You are reaching for approval and asking for acceptance from someone else. You are being a people-pleaser. Not only this, but crying wolf saying sorry all the time, means when the real word should be used, it has lost its merit.

Apologies should be kept for special occasions, and hopefully the less frequent the better. You have to use your words wisely. If someone helps you, rather than saying sorry for taking up their time, say thank you for taking your time to help me. Surveys show that the average person says sorry 8 times per day (https://www.dailymail.co.uk/news/article-2036719/Britons-say-sorry-8-times-day–233-000-times-lives.html). I mean isn’t it silly that someone else bumps into us and we say sorry?? You are not a side walk and meant to be walked all over so stop saying sorry for just being you. Don’t make yourself feel less than what you are worth by saying sorry to someone else for no reason. You are telling them they are higher up than you in that moment. It’s wonderful to be a caring and sympathetic person to others, but not when you are sacrificing your self-worth. Assert yourself and stand tall. Being sorry all the time sets a negative vibe for your emotions. Take a day and track how many times you say the S-bomb. Notice why you used the phrase. Don’t be sorry for taking the time to read this. Be sorry for saying sorry so much haha. But you get my point 😊

22 Oct

Turmeric is that bright yellow substance you see me put drops in my water and suck down three times per day. Some studies show it is the most effective nutritional substance there is. I have personally felt the benefits of this spice, so let us take a look at how turmeric can be helpful to us.

 Beginning with the basics, turmeric is the spice that makes curry look yellow. It also makes mustard look yellow. It is a relative of ginger. Popularity of its use began in Indian cultures, but we now know there are medicinal properties in this spice as well. Curcumin is the component of turmeric which carries its health benefits.  It is most well- known for its anti-inflammatory properties. Low level inflammation is extremely important.  Some studies have stated that turmeric outperforms some pharmaceutical drugs when it comes to its effects on some diseases.

 Let’s look at some of the disease’s turmeric has been found to help and/or alleviate. I found research done by James A. Duke, Ph.D.., in the October 2007 issue of Alternative & Complementary Therapies, and summarized in the July 2008, issue of the American Botanical Council publication, HerbClip, to be very informative.When it comes to Alzheimer’s disease, “Duke found more than 50 studies on turmeric’s effects in addressing Alzheimer’s disease. The reports indicate that extracts of turmeric contain a number of natural agents that block the formation of beta-amyloid, the substance responsible for the plaques that slowly obstruct cerebral function in Alzheimer’s disease” (http://www.drweil.com/drw/u/ART03001/Three-Reasons-to-Eat-Turmeric.html). Its benefits when it comes to Arthritis are really amazing: “Turmeric contains more than two dozen anti-inflammatory compounds, including six different COX-2-inhibitors (the COX-2 enzyme promotes pain, swelling and inflammation; inhibitors selectively block that enzyme” (http://www.drweil.com/drw/u/ART03001/Three-Reasons-to-Eat-Turmeric.html). Cancer also made the list in which turmeric has been found to effective in the, “Prevention and/or treatment of colon cancer, mammary cancer, prostate cancer, murine hepatocarcinogenesis (liver cancer in rats), esophageal cancer, and oral cancer (http://www.drweil.com/drw/u/ART03001/Three-Reasons-to-Eat-Turmeric.html).

Oh there are more. The list continues: “Early research suggests that taking curcumin, a chemical found in turmeric, 3 days before surgery and continuing for 5 days after surgery can lower the risk of a heart attack following bypass surgery” (https://www.nlm.nih.gov/medlineplus/druginfo/natural/662.html) . My diabetic clients might find it interesting to read, “Early research suggests that taking turmeric daily for 9 months can reduce the number of people with prediabetes who develop diabetes (https://www.nlm.nih.gov/medlineplus/druginfo/natural/662.html) .

Other ailments it has been known to help include liver problems, ring worm, and even depression. Heart burn and indigestion can also be alleviated. This remedy is also used for headaches, bronchitis, colds, lung infections, fibromyalgia, leprosy, fever, menstrual problems, diarrhea, intestinal gas, stomach bloating, loss of appetite, jaundice, and gallbladder disorders (https://www.nlm.nih.gov/medlineplus/druginfo/natural/662.html). 

 Turmeric can be taken in liquid or capsule form. It is important to understand that a substance such as this is not regulated the same way in which a pharmaceutical drug is by the FDA. Therefore, not all products are created equal. Furthermore, it can interact with other medications you are taking. For example, “Turmeric may slow blood clotting, so people taking drugs with the same effect, like anticoagulants, should be cautious about taking turmeric supplements, according to the National Institutes of Health” (http://www.huffingtonpost.com/2014/10/18/turmeric-health-benefits-curcumin_n_5978482.html).  Because it does help reduce blood sugar, diabetics should of course proceed with caution as to not make their blood sugar too low. It can affect fertility in men as well, but anyone with hormone sensitivity should be careful using it. If one has an iron deficiency be careful because it can impact the absorption of iron.

 I like using this natural product myself and have felt the positive effects of less swelling in my knee post-surgery as well as my elbows from lifting weights a lot. Some of my clients have started taking it as well. We are all different though when it comes to our bodies. Sharing little tricks are always helpful on our fitness journeys so that we can strive towards feeling our best. After all, we are tearing apart our muscles before we build them back up (hypertrophy). If turmeric sounds like a supplement you might want to try, besides sprinkling a little on your food, always consult your doctor first. I’m not a doctor YET, only the voice of reason and maybe even the drill sergeant on your fitness journey.

16 Oct

Having self-doubt, questioning yourself, feeling a lack of confidence…. I’m sure we can all identify with bouts of feeling insecure. This could be something very minor like whether your top matches your shoes, or something major like whether your spouse is cheating because you aren’t “good enough”. This negative thinking can be debilitating and certainly impedes on the journey of becoming the best versions of ourselves. But it’s natural to feel this way from time to time. We just need to reel it in and know how to move forward because these feelings don’t validate truths. 

It’s human nature to worry about what other people think about us. As a business owner, I constantly am under public watch and have to remind myself that as long as when I turn the lights off when I go home and say that I gave my 100% today, then that’s the best I can do. We live in a culture that seeks approval. Meaning, recognition gives us value. 

It takes courage to face what we are insecure about. Leo Babauta from Zenhabits.net discusses the obstacles that a person may face that derive insecurities (https://zenhabits.net/insecurities/)1.       

Past criticisms. If a parent or other relatives criticized us while we were growing up, or if we were bullied, we’ve probably internalized.2.       

A negative self-image. When people criticize you over the years, you start to criticize yourself. All this criticism, along with unfavorable comparisons of yourself to others, results in a self-image that isn’t so great.3.       

Needing approval. The becomes a fearful cycle of need.4.       

Lack of trust. We learn not to trust other people to stick with us, to accept us, to see our side of things as understandable.5.       

Images in social media & the media. We compare ourselves.6.       

Not accepting things about us. 

We have to forgive the past, know that the media is not 100% real, trust our intuitions, stop comparing ourselves, and accept ourselves. Certainly, easier said than done, but taking these thoughts and practicing them in good faith can lead to better outcomes. 

Clients come to me fully aware of their insecurities, but not quite ready to let them go. As we get stronger, more FIT, and develop relationships with me and others at the studio, we find an uplifting community of acceptance. That is the environment I create. After all, those who judge you are only there in your life for a moment, so move forward without them. There are certain aspects in my life that I don’t doubt or question one bit (like my work ethic and passion for fitness) so I thrive on these elements and focus on letting go of what transpires feelings of insecurity in my life. I ask you to do the same and I will do my best to help you with this.

09 Oct

The gel from aloe vera has been used for thousands of years for its healing purposes. It is a type of succulent plant with many medicinal purposes. The gel inside the plant is gooey and thick, and it is most commonly used to alleviate sun burns and is consumed in juice form for its health benefits. The gel also makes the skin soft so many lotions have this ingredient. Aloe vera must be consumed as a supplement or as a gel; it is not found in food. Many people add it to their smoothies or shakes since by itself it doesn’t have a desired taste. It is a juice with no sugar.

There are a number of ways that aloe vera can be used. Aloe vera gel can help heal skin rashes, burns, dandruff, treat psoriasis, and help with damage to the skin caused by radiation. When taken in the form of juice, it has been known to work as a laxative. Aloe vera has also been linked to lowering blood sugar levels for those with diabetes. It has also been shown to lower cholesterol.  Aloe vera juice also helps reduce acidity in the body, keeping one’s pH in balance. This also can help take care of heart burn. Aloe vera juice compounds help control secretion of acid in the stomach. This plant is also very water-dense, so it is great for hydration. We need to stay hydrated to help detox the body. The liver functions best when it is hydrated. Staying hydrated improves liver and kidney health and is needed for exercise recovery. More water also helps alleviate constipation which aloe vera does because It contains enzymes that help with digestion. These enzymes help break down sugars and fats. It can help decrease irritation that might occur in the digestive lining of the intestine. Furthermore, this juice contains vitamins B, C, E, and folic acid. It also contains chromium, copper, calcium, magnesium, potassium, manganese, and zinc. It is the only plant-based source of vitamin B12.

Aloe vera juice has also been known to help keep acne away. It is a great source of antioxidants for your skin. It helps neutralize the effects of UV ray damage to the skin as well. Adding to its beauty benefits, aloe vera gel can be used as a lightweight moisturizer, makeup remover, makeup primer, and treatment for the scalp.

It is important to pay attention to what type of aloe vera you are taking. Be sure to read the labels for decolorized, purified, and organic. Unpurified has been linked to stomach cramps and diarrhea. Drinking 8oz per day has been shown to have these health benefits. Sometimes at home remedies are the greatest tools in our shelf of self-care. Like other gel that keeps the hair in place, aloe vera can help keep your health in its best place too.

02 Oct

Rice is a popular grain that is a staple of many people’s diets, especially those in Asia. White rice is the more widely consumed type however, many have turned to brown rice as the healthier option. There are certainly differences in these two types or rice. Both are mostly composed of carbohydrates, with little protein and little fat. Brown rice has about 30 less calories per serving than white rice, but this small caloric difference is marked by other factors that differentiate which rice becomes the better health choice.


Brown rice is a whole grain. This means that is still has all its grains (fibrous bran, nutritious germ, and endosperm). This rice contains vitamins, antioxidants, minerals, and fiber. For example, 100 grams of brown rice contains 1.8 grams of fiber. It also contains high amounts of magnesium. Both of these nutrients help control blood sugar. It also contains a plant compound called lignan which helps protect against heart disease. Lignans lower blood pressure, reduce the amount of fat in the blood, and decrease inflammation. Brown rice does contain phytic acid, which is known for impeding the body’s ability to absorb other nutrients including iron and zinc. Phytic acid is known as the antinutrient. This type of rice also contains arsenic, which is a toxic heavy metal. Arsenic is associated with increased risk for type 2 diabetes, cancer, and heart disease.


The bran and germ are removed from white rice, making it no longer a whole grain. The gran and germ are the most nutritious part of a grain. White rice is also associated with empty calories due to its lack of nutrients. Unlike most grains, this rice lacks fiber (100 grams =  0.4 grams of fiber). Eating large amounts of white rice has been associated with an increased risk for diabetes. It is high on the glycemic (GI) index, so it does quickly increase blood sugar. On the GI index, brown rice is 50 whereas white rice is 89.

Sticking to ½ cup which is one serving of rice is no easy feat for rice consumers. It just pairs so well with well….everything. The Lifestyle of the FIT & Healthy knows when it comes to which type of rice is better for their health, all taste opinions aside, brown rice is the winner. In fact, there wasn’t much to say about white rice because it is just an empty carbohydrate. There’s always a catch right? The more informed you are the, better choices and tools you have to make for your health.