760-201-6784
Best Personal Trainer in Oceanside!

Blog

05 Dec

BLOG 244 DEODORANT
Deodorants are applied to the arm pits, feet, and other body parts to prevent body odor (BO) from making its smelly presence. Their purpose is to eliminate odor and control sweat near the underarms. When a person excessively sweats, using an antiperspirant might be a consideration. The primary difference between these two sweaty choices is that deodorant covers up body odor, while antiperspirants slow down sweat production. Our armpits have two sweat glands which are called the apocrine and eccrine. The apocrine glands are the type that produce the smell by carrying fats, protein, and sweat to the skin’s surface. These fats and proteins mixed up, then basically turn into a smelly bacteria. The eccrine glands are the primary sweat producers to cool down the body. They release water and sweat. These glands normally don’t develop until puberty, so this time period is the start of B.O. for many as they start to change. In the U.S., deodorants are actually regulated by the Food and Drug Administration (FDA).

Sweat is the fluid of our body’s air conditioning system. Sweating is a normal occurrence, but sometimes in a hot environment, during exercise, or from stress, a person might sweat much more. For example, physical activity can stimulate the sweat glands producing a fluid that the cells carry and travel to the surface of the skin. When a person is sweating extra, the body is just really trying to cool itself down.

Around the 1950s, body odor became socially inappropriate. This started the deodorant market that preyed on people’s insecurities to avoid smelling bad. Now, we have options on the shelves including sticks, roll-ons, and sprays. There are a number of fragrances too.

Deodorant doesn’t prevent sweating. It is the smell blocker that tries to target the fats and proteins that have become bacteria. Antiperspirants prevent sweating. When there is no sweat, there is no bacteria, which means there is no smell. The aluminum and zirconium in this product plug up the sweat glands. There are many rumors that antiperspirants prevent the body from naturally releasing toxins. This back up has been said to be linked to cancer. This has not be proven.

Most of us put this product on after the morning shower. Different recommendations say morning, others say night before bed to clog the pores when they are less active. Which variety a person chooses might be trial and error to see which one most effectively fights B.O. Some people (men) have vary hairy arm pits, some people just sweat more, and others don’t want any residue left under the arm. Whichever the pick, body odor is a personal hygiene taboo. Cover up the smell or slow down the sweating rate. We tend to keep buying the type that works best for us and personal preference (like scent) does influence our buying choices. Just be sure to roll or spray on your BO blocker of choice for your health and happiness and those in your vicinity haha.

29 Nov

BLOG 243 BEER

Beer is one of the oldest and widely consumed alcohol beverages in the world. Brewing different types has become increasingly popular. Beer is brewed from cereal grains which include malted barley, wheat, maize (corn), and rice. This brewing process is called fermentation. This produces starch sugars, ethanol, and carbonation, which results in beer. Today’s beer is brewed with hops, which creates the flavor and bitterness. Sometimes other items are added instead of hops for flavoring which includes fruits and herbs.

Alcohol in any form can have health effects, especially considering the amount (regardless of the type). In a world that classifies moderate drinking as one drink per day for women and two for men, overconsumption is commonplace. Beer is empty calories when it comes to nutritional consideration. Most beers contain between 140 and 200 calories. A light beer might have about 100 calories. These added calories and the fact that alcohol causes the body to burn less fat for energy, can lead to weight gain and difficulty losing weight. The body will burn acetate instead for energy. Beer also effects blood sugar levels. Alcohol interferes with the liver converting glycogen into glucose. Beer also is a diuretic which can cause fluid loss and dehydration. It can interact and interfere with certain medications. Because it is made with wheat and barley, anyone with gluten intolerance can be affected.

Craft beer has become the popular type on tap. Sales have reached a new record. Craft beer is a small and independent particular type of beer. Craft beer still only makes up about 10% of the beer industry when this includes major sellers like Coors or Anheuser-Busch, but there are close to 2,500 craft breweries popping up across the country. Baseball stadiums are carrying it too. The fan favorite Bud Light just isn’t cutting it for everyone anymore. Beer lovers are starting to turn towards fun, new flavors. Indian Pale Ales have grown 40% in the past three years. Beer drinkers are experimenting, and beer makers are experimenting at the same time. New innovative styles are being made every day. Sampling rooms are a new trend to try different types and give new brewers a chance to pilot launch their products.

The market is planning to expand and has started to make it portable. Golf courses and markets are starting to carry them. Wholesalers and retailers are catching on and carrying lines of new brews more and more. People’s habits change and craft beer is the new evolution of one of the world’s oldest alcohol beverages.

23 Nov

BLOG 242 LEG CRAMPS

When your muscle suddenly becomes hard and tight or you feel a quick sharp pain in the calf, a muscle cramp has struck. It can happen while in motion when out for a run or even during a night’s sleep. This type of involuntary contraction is a spasm we would rather forgo. Without warning, the onset of a “Charley horse” (cramp that occurs in the calf area), is marked by temporary pain that we want instant relief from. Cramps are never fun to endure, and one just has to breathe through it, stretch, and massage out the area until alleviation kicks in.

There are a number of triggers that can cause muscle cramps. In order to avoid future spasms, knowing the causes becomes important. A cramp can be the result of poor blood circulation. Exercise related stress can bring on a cramp. Being dehydrated or deficient in magnesium and/or potassium, can be causes. Hot temperature is also a culprit, especially when being active. Not stretching enough can also lead to cramping. There are also medications that can lead to cramping. These include diuretics, certain Alzheimer’s medications, statin medications for cholesterol, as well as some osteoporosis and high blood pressure medications. Nerve compression can also cause a pinch that produces a cramp. Muscle mass lessens with age so what muscle is working may be more stressed than normal and overworked much more easily which can cause cramping. Muscle cramps are common during pregnancy as the body is undergoing a lot of changes. Certain medical conditions like diabetes, liver, or thyroid disorder can also heighten the risks of cramping.

Prevention includes staying hydrated, properly stretching, and making sure to eat healthy foods with nutrients. These include vitamins, minerals, potassium, and calcium. Potassium is found in many choices including vegetables, bananas, berries, potatoes, melon, citrus, meat, fish, and milk. Caffeine found in coffee, soda, and other beverages does affect fluid hydration in the body so be sure to replenish with water. Exercise and activity that lasts over 60 minutes can lead to glycogen depletion which can lead to fatigue which can lead to cramps.
Although only a temporary sensation and typically harmless, an unexpected bout of pain never feels good. It is important to seek a doctor’s help if these cramps are reoccurring or persistent. A nutrient imbalance may not be readily noticeable. Finding the cause can help avoid future incidences. Muscle cramps happen to almost everyone, few and far in between, but when they strike, they aren’t forgotten. The healthy folks of Bonsall and Fallbrook know that less is more when it comes to “Charley horses”.

14 Nov

BLOG 241 CONFIDENCE BOOSTERS

Self confidence attributes to a happy personality. Low-self confidence attributes to depression, influences how you view yourself, and hinders how you interact with others. It is an important piece to the happiness pie. Maybe your daily routine could use a few small changes to boost your self- confidence.
1. Smile: This can lead to positive emotions. The physical act of smiling tells your brain to feel secure and upbeat.
2. Do a good deed: You feel better about yourself when you brighten someone else’s day. Send a card, compliment someone, or bake someone their favorite dish. Your mood will improve.
3. Volunteer: Meaningful giving can help you feel connected to others and better about yourself for helping someone else.
4. Dress: Clothing can affect how you feel. Your outfit says something about you. It doesn’t matter if you sit at a desk all day and no one sees it, because you still hold judgment about yourself.
5. Learn something new: Taking a class or enlightening your mind with new information can perpetuate self confidence as you know you are doing something positive.
6. Exercise: This can improve your mood, relieve stress, and help the way you feel about your appearance. Self-discipline and reaching fitness goals can be uplifting.
7. Eat right: Eating healthy helps your appearance and helps your mood. This leads to more energy and more self-confidence.
8. Posture: Standing up straight displays self-confidence. There are physical benefits to this, but it also communicates that you feel you belong and should be where you are in the moment.
9. Get organized: Managing small pieces of your life helps you feel in control.
10. Others like you: Assume that people like you instead of worrying what everyone else thinks. People don’t always focus on your flaws the way that you do about yourself.
11. Ignore your inner critic: Stop telling yourself that you are not good enough or not worthy. Give yourself some credit.
12. Avoid the mirror: Stop being addicted to looking at your physical imperfections. You are your own worst critic.
13. Make eye contact: This is a confidence radiating mannerism.
14. Stop procrastinating: Creating stress does not make you feel good about yourself.
15. Have me time: Spending time on just you is important. Get a facial or your nails done. Go play golf. You are telling yourself you are worth taking time for.

We all want to be confident about who we are, what we do, and our presence on this Earth. Self-confidence is a personality trait that must be fulfilled for happiness. You can be happy, and it starts by believing that you are enough.

07 Nov

There are four main types of blood: A, B, AB, and O. Blood type is determined by antigens found on red blood cells. Each letter refers to a type of antigen. A blood type is also called a blood group. Which type a person has is determined by the genes they get from their parents. Every person’s blood is unique because they have their own set of antigens and antibodies. Most people have 4-6 liters of blood in their body. The cells that float in this liquid are called plasma. In 1901 the Austrian scientist Karl Landsteiner discovered that there are in fact different blood types. Before that, doctors thought that all blood was the same.

Red blood cells deliver oxygen to different tissues in the body and remove carbon dioxide. White blood cells destroy bad invaders and fight infection. Platelets help the blood to clot.

Blood type is based upon two different antigens: A and B.
Group A has the A antigen and B antibody.
Group B has the B antigen and A antibody.
Group AB has A and B antigens but no A or B antibodies.
Group O doesn’t have A or B antigens but has A and B antibodies.

Rh factor determines if a person’s blood is positive or negative. Positive means you have Rh and negative means you do not. Rh is another type of antigen. Therefore, a person can have A positive or A negative, B positive or B negative, AB positive or AB negative, or O positive or O negative blood.

Blood type is important because is two different blood types mix, they can clump and this can be fatal. This can cause a toxic reaction. During a blood transfusion, the donor and recipient must have the same blood types. Blood types don’t always have to be an exact match to be safe. In fact, type O has been referred to as the universal blood type because it used to be thought that it could be donated to anyone. That is not always one hundred percent true. However, type O is considered the safest to donate in times of emergency or when there is limited supply.
Recently there have been claims that people can eat to their blood type to achieve better weight loss results. There is not enough scientific evidence to this claim yet.

Blood is part of all of us and knowing our type is important in case we ever are in a crisis or can help someone out who is in one. When we can safely share and help one another in times of need, but blood is not meant to be freely shared. If you don’t know your blood type, ask you doctor and find out. You never know when this information can come in handy.

01 Nov

BLOG 239 ASPIRIN

Aspirin is a salicylate (derived from a plant) and is a nonsteroidal anti-inflammatory drug (NSAID). The earliest uses of this drug date back to the Greek physician Hippocrates in the 5th century B.C. He used a powder extracted from willow’s bark. It works by blocking a certain natural substance in your body to reduce pain and swelling. Today you can walk into most any store and purchase this product. Almost anyone and everyone has used it, but when it comes to kids, it is important to consult your doctor before treating a child younger than 12 years. Aspirin is a home remedy or doctor prescribed treatment for so many different purposes. It’s that easy remedy we turn to first at the sight of pain or discomfort.

Aspirin is the fixer upper solution to many conditions. The most common uses include trying to reduce a fever, making a headache go away, reducing pain and swelling, and to helping alleviate symptoms of a cold. Aspirin in also a blood thinner. Often times a doctor will prescribe its use to help prevent blood clots. This is especially true prior to a surgery, when a doctor might prescribe a low dose of aspirin to help ward off blood clots in the process. This can also help with the prevention of heart attacks, strokes, and help reduce chest pain. A doctor might recommend the daily use of aspirin as a preventative method.

It is used to aid muscle and tooth aches. When taking at your own will, always read and follow the directions. The dosage is dependent upon the condition but it important to not exceed amounts outside of the recommended directions within a 24-hour period. Everyone’s body responds differently to aspirin, but some of the less serious side effects include heartburn and an upset stomach. More serious side effects include kidney problems, vomiting, bruising, bleeding, ringing in the ears, dizziness, or feeling constantly tired.

It is always important to consult a doctor at the first indication of any of these adverse effects. It is important to avoid aspirin if the person has a bleeding disorder, particularly stomach or intestinal bleeding. Aspirin poisoning is one of the common forms of accidental poisoning in children. Inappropriate dosages to children and elderly cause this poisoning too. The first signs of poisoning include ringing in the ears, rapid breathing, and dehydration.

Aspirin is a drug and it is always important to address any medical attention that goes beyond the scope of self care with a doctor. Aspirin seems to fix about any symptom, but only temporarily. Listen to the body and when over the counter isn’t effective, a doctor should be advised. Pain is not meant to last, but don’t keep masking. Take aspirin as needed in the advised amount and it may just fix what needed a little attention.

27 Oct

BLOG 238 FOOD WASTED

Food thrown out, gone bad, or not eaten, has become a wasted resource in America. Some studies have put food waste at 30-40% which is almost 1/3 of our national food supply. Of course, the perishable food items, specifically fruit and vegetables, are the most commonly thrown out. It can be tempting to point the finger at restaurants or grocery stores, but the reality is that food waste is a household phenomenon. Food distribution can also be considered part of the problem.

Shockingly, Americans are throwing away nearly 6 billion pounds of food every month. The main reasons for this include:
1. Cosmetic reasons: Foods such as fruits and vegetables have blemishes on them or lose their appeal becoming discolored over time.
2. Over-purchasing and over-stocking: Buying in bulk is the new fad and stores cater to saving money when this is done. The consumer feels they are getting the best value for their dollar, even if they don’t eat all they have purchased.
3. Sell-dates and expiration dates: There can cause confusion about how long a food can be stored for, and most people are overly cautious and better safe than sorry when it comes to this factor.

The problem is that hunger and food insecurity are a problem in America. Nearly 40% of food supply is being lost. There are nearly 50 million people who live in households that do not have adequate food supply. Our food supply costs nearly $165 billion and 25% of our fresh water supply is used for this production. That means that water supply is also wasted.

We might have been raised and told to finish everything on our plates. Yet today’s food culture displays the bigger the better, making portion distortion a leading cause of the obesity epidemic. It is important to learn how to shop, cook, and store food properly, even if it takes added time or extra dishes to clean. Get behind the movement of legislation that supports lowering food waste helps our society as well. Donating extra food is always highly recommended. Someone who is looking for their next meal at a shelter, on the street, or at the food bank, are in need. These facilities are primarily volunteer based, and every little effort will help. Check the shelves at home before grocery shopping to see what you truly need first. Buying in bulk is resourceful, but this may be more applicable to processed foods with a longer life that allow for more time to eat them. Food is our fuel and the body needs nutrients to function. Don’t waste such an important resource we are lucky to have.

18 Oct

BLOG 237 DINNER PROBLEM

The trouble with dinner time…. well this can be complicated and it is a common problem. Do you have a habit of overeating at dinner?? There are a number of reasons why dinner can derail a diet and end a positive eating day with a plethora of bad choices in one meal.
1. Skipping meal prep: Most people tend to meal prep for the meals that are not at home for. They pack their snacks and lunch with the intention to come home and then make the healthy dinner they are planning to have. However, when work ends and errands start or appointments or driving the kids around, the window for dinner time preparation becomes smaller and smaller. Suddenly it’s easier to just grab fast food, order a pizza, or just have bowl of cereal or grilled cheese. Sound familiar??
2. Emotional eating: Food can be comforting. After a long stressful day, mind you of positive eating, you finally just break at the end of the day. Baked chicken or pasta and garlic bread?? One just sounds so much more appealing than the other after dealing with people all day, endless meetings, and all the stress that somehow accumulated. Sound familiar??
3. Time: After work doesn’t mean that the day is over. Say work ends at 5pm. You hit the gym, pick up your prescription, and then have to stop at the store, and now it’s 8:30pm. Time to cook?? Well by the time you do it’s 10pm and you are too hungry to wait. So fast food or warming something else up rather than what was originally planned is the easier solution. Sound familiar??
4. Cooking for the family: Cooking separately for yourself takes time and effort because not everyone likes your fish, rice, and vegetables. The kids want macaroni and cheese and your spouse says why do they need to eat like you are. Now you are cooking three different items instead off all in one. The effort and time make you frustrated so you cave into having what everyone else will be having. Sound familiar??
5. You didn’t eat all day: You got caught up at work and had to skip lunch. By the time you got done, you missed your snack too. You feel ravenous and could eat a cow. Dinner sounds amazing and you go into overdrive eating more than you normally would. Instead of eating throughout the day, you overate all at once at dinner. Sound familiar??

I like to think of these dinner mishaps as the number one reason why we have to plan ahead. We have to line up what we are going to do and take the time in advance. Some people just know that the afternoon is when life hits so they workout in the morning. Some people just know they have to take care of everyone else after work. Some people just know they are too tired after work. In our vulnerable, hectic, and most stressful times of the day, that is when our preparation kicks in the save us. Don’t wait on dinner time to suddenly make the right choice, because often time willpower has been all used by that time of day. On that note, what are you having for dinner tonight??

10 Oct

BLOG 236 AGE COMPLAINTS

“I’m getting old”, is a common phrase we use to associate aches, pains, and ailments with. Blame it on age. Degeneration, slowing down, and parts not operating like they once used to, all come with age. Most of these issues are normal and are common culprits. Some are preventable through lifestyle, while others just happen in the “golden years”. The senior population is growing and by 2030, 1 in 5 Americans will be over the age of 65 years. Women’s average lifespan is over 80 years and men 75 years. Just because people are living longer doesn’t mean these ailments are going away. Keeping one’s bones, belly, and brain in tip-top shape is very important. Here are some common complaints:
1. Osteoporosis: Bones tend to become thinner and weaker with age. The bones can become fragile and easily break. Breaks become more susceptible with falls and sometimes even every day movements. As we age, the body absorbs old bone tissue faster than new bone can be created.
2. Vision loss: Macular degeneration and glaucoma are common. The part of the eye that allows us to see detail, degenerates over time. The risk for macular degeneration increases 30% after age 75. Glaucoma is due to fluid pressure in the eye. This causes loss of peripheral and direct vision.
3. Hearing loss: About 43% of people age 75 and older have some degree of hearing loss. This is usually the loss of high pitch noises. Eventually is can be the loss of any type of noise.
4. Bathroom problems: Constipation can be common with age with about 26% of women and 16% of men having this issue over the age of 65. This can be due to less physical activity, dehydration, and less fiber. Women can also have urinary incontinence. The pelvic muscles have lost their strength. Men can have this problem due to an enlarged prostate.
5. Cognitive impairment: Becoming forgetful or confused is commonplace, but as this progresses concerns may arise. Alzheimer’s can develop and can cause irreversible brain damage.
6. Arthritis: About 1/3 of people over the age of 65 have this. The fluid and cartilage in our joints does wear out. This can cause pain and is common in the hips, knees, wrists, spine, and fingers.
7. Balance issues: About 40% of older Americans have balance issues. This can be from dizziness, medications, or other medical conditions.
8. Heart disease: The heart ages with you and this causes it to work harder. This can lead to heart related problems such as heart attack and stroke. Heart disease is the leading cause of death in persons over age 65. Healthy lifestyle can help reduce this risk.
9. Flu/Pneumonia: The immune system becomes weaker with age. Complications from the flu can result in pneumonia. 71-85% of flu related deaths are from people over age 65.
10. Diabetes: The risk for development increases with age. Blood sugar become too high and this can cause problems for the eyes, kidneys, and nerves.

04 Oct

BLOG 235 NIGHT vs MORNING PEOPLE

In this world, there are morning people and there are night owls. Our body has a natural 24 cycle called circadian rhythm. This is a person’s internal clock that wakes them and puts them to sleep. Some people have a naturally longer cycle and others have a naturally shorter cycle. This cycle isn’t always set in stone and can change throughout life. Young children tend to be early birds, teenagers tend to stay up late, the college years are very late, and then adulthood seems to change people back to the morning time.

A person who is a night owl might not be able to survive a morning without caffeine. This is especially true if there is a day job that makes the early alarm clock go off. Night owls have been said to be more depressed and consume more alcohol. At the same time, night owls have been said to be able to stay more focused throughout the day without getting tired.

Morning people tend to have more regular sleep patterns because they arrange their bedtime to align with the early risings. There’s err on the side of caution of staying up too late. They have been said to feel better overall than night owls.

There are a number of traits that differentiate these two types of people. Just for fun they will be revealed, but that does not mean they’re scientifically backed.
1. “Early birds get the worm” vs “Even owls catch the rodents and insects they want with their amazing senses, even without sunlight”.
2. Early birds are perfectionists vs night owls are go getters: morning people live a more strict regime while night people are more impulsive and spontaneous
3. Early birds wake up with smiles, while night owls wake with frowns: The morning doesn’t mean ready to start the day for everyone.
4. Early birds are proactive vs night owls are smarter: early birds operate on the hours most of the world does between 9-5.
5. Early birds like tea while night owls like alcohol: these are beverages associated with time of day
6. Early birds like breakfast vs night owls like dinner: Time of day and time of eating just work in that favor
7. Early birds are older vs night owls are younger: seniors are known for waking before the rest of the world while young kids stay up much later and enjoy the night life.

The body and time should be friends, but variety is the spice of life. Early birds might drift towards friends who are early birds too and this could be said for night owls too. We all have to sleep, I guess it’s a matter of when.