Snack On This

Tuesday March 31, 2015

 The best and worst when it comes to snacks.

Snacking has the potential to either help or hurt your weight loss efforts. Nutrient-packed, high protein, fiber-rich snacks can help prevent cravings, provide long-lasting energy, and keep your calories in check. On the other hand, snacks high in sugar, sodium, empty calories, and saturated fats can wreck havoc on your diet. Sometimes a snack option may seem like a healthy choice: it contains fruit or is low in fat or calories. But do these qualities qualify a snack as diet-friendly?

Don’t be fooled by false advertising or let snacking be the downfall of your diet. Smart snacking starts with knowing what to look for on the nutrition label and making the right choices. When it comes to some of the most popular snacks, Spokane Boot Camp provides five not-so-good snacks and their healthier alternatives.


Dried Fruit

Fruit’s good for you right? Yes. But what about eating 10 apricots between breakfast and lunch and three plums before bed? A dried fruit is still a whole piece of fruit, just without its moisture. So the sugar and calories still remain. A few pieces of dried fruit every once in a while are okay, but be wary of overeating them.


They may be blueberry, banana, or apple-cinnamon, but store-bought muffins are filled with natural sugars or artificial flavoring, added sugars, and empty carbs. Though they may sound like a wholesome snack, they may not be. Unless they’re homemade with real fruit, whole-wheat flour, and healthy fat, steer clear.

Cheese-Filled Sandwich Crackers

What could be so bad about cheese and crackers? Well, most crackers are high in sodium and low in protein and fiber and the cheese is high in fat and calories. And since it’s hard to get full on just one serving, it’s easy to overeat.

Rice Cakes

Few foods have fewer calories than rice cakes, making them a popular snack for dieters. But the processed, empty carbs found in these cakes give you a quick burst of energy that’s short-lived. No sooner have you eaten one than you feel hungry and sluggish again.

Granola Bars

They may have nuts, dried fruit, and be organic, but granola bars are often filled with processed carbs, sugars, and calories. Unless you need quick energy before exercising, granola bars probably aren’t a good idea.


Greek Yogurt

If you’re craving something sweet but want something that fills you up, a personal trainer in Spokane recommends Greek yogurt with fresh or frozen fruit. Greek yogurt contains more protein than regular yogurt and the fruit adds fiber. Add a sprinkle of cinnamon and a drop of vanilla for a new twist.


Yes, nuts are higher in fat than other snack options, but they’re healthy fats (monounsaturated and polyunsaturated). Because they’re also high in protein, a small handful is all you need to fill you up. (Just choose nuts low in sodium and without added sugars).

Light Popcorn

Satisfy your craving for something crunchy and slightly salty with microwave or air-popped popcorn. Steer clear of the movie-theater butter, high-sodium varieties and choose a light or low-fat kind. Fill up on five cups for only around 120 calories.


Made with low-fat cheese and a whole-wheat tortilla, quesadillas can be a tasty mid-afternoon snack. Protein from the cheese and fiber from the tortilla fill you up and provide the energy you need to make it until dinner. Add a few veggies or a tablespoon of salsa for more nutritional value and flavor.

Tuna on Crackers

Crack open a can of tuna (the kind packed in water) and spread some on a few whole-grain, low-sodium crackers. Tuna’s a great source of lean protein, while crackers provide a fiber boost.

Be Prepared. The fitness trainers at Spokane Fit Body BootCamp encourage you to avoid the temptation to eat a processed, packaged snack by planning ahead. Keep healthy, easy-to-fix options on hand and prepare snacks ahead of time to pack in to-go lunches

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The End of the Matter

Friday March 27, 2015

Colorectal cancer is a leading cause of death. Take steps to reduce your risk.

It’s not an area of the body that is pleasant to discuss. At the end of your digestive tract are your colon and rectum, which are responsible for removing water, salt, and nutrients from stool and storing it until it’s passed out of the body. Not something to take lightly, colorectal cancer is the third most common non-skin cancer in the world. It’s also one of the top five causes of death. But unlike cancers with unknown causes and unknown ways of prevention, there are known ways to reduce your risk of developing many kinds of colorectal cancer. In fact, your lifestyle may have more of an impact on colorectal cancer than any other type of cancer.

To learn seven simple ways to live a longer, healthier life without colorectal cancer, keep reading. Strongsville Fit Body Boot Camp lets you know!

Get Screened

When abnormal cells find their way into the large intestine or rectum, they form polyps. It can then take up to 15 years for the polyps to become cancerous. This timeframe provides ample opportunity to catch the cancer before it’s too late. Regular screenings are your most powerful preventative measure against colorectal cancer. Starting at age 50 and then every five years after that, adults with an average risk of colorectal cancer should be screened. Talk with your physician about which method of screening is right for you.

HaveGenetic Counseling

One out of five people with colorectal cancer has a family member who has had it as well. Those with a family history of polyps or colorectal cancer may benefit from genetic counseling. A genetic predisposition for colorectal cancer is a reason to get screened at an earlier age, more frequently, or to even have surgery if necessary. The earlier the cancer is detected, the better your chance of successful treatment.

Eat Right

The food you eat makes its way down your digestive tract to your colon. Eating a diet high in fiber is associated with a lower risk of colon cancer, since fiber is non-digestible and therefore helps keep things moving and cleans things out. Fiber-rich foods include fruits, vegetables, beans, seeds, and whole grains. Fiber supplements may help keep you regular, but they don’t provide the same protection against cancer as food.

While high-fiber foods are good for your colon, red meat (beef, lamb, and pork) and processed meats (those preserved with sodium nitrite) actually increase your risk of colorectal cancer.

Start Moving

People with a sedentary lifestyle are at a greater risk for this type of cancer. Protect yourself against cancer—especially colorectal cancer—by getting the recommended daily amount of physical activity. Studies have shown that the cancer-prevention benefits of exercise are independent of how much you weigh, so even if you don’t see the weight loss you desire, keep exercising! The benefits of exercise may be unseen for a time, but they will be seen eventually.

Obesity is strongly associated with colon cancer and increases your risk of dying from cancer. For every five points your BMI is above normal, your risk increases by 15 percent. Eat right and get the to exercise you need to lose excess weight and you’ll lower your risk for this very common killer.

Quit Smoking

It’s not just lung cancer you need to worry about if you smoke. Smoking increases your risk of almost every kind of cancer out there, including colorectal. So take the necessary measures today to quit the dangerous habit.

Drink in Moderation

Strongsville fitness center also suggests that heavy drinkers are more likely to get cancer, including colorectal. The more you drink, the greater your risk. To stay in the safe zone, women should have no more than one drink a day and men no more than two.

When to Screen. Strongsville BootCamp urges you to watch for symptoms and know when to get tested. Colon polyps are growths in your large intestine that can turn into cancer. Many people have polyps and don’t know it until they get screened. Larger polyps cause symptoms such as bleeding, diarrhea, constipation, or a change in stool appearance.

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Explain the Gain

Wednesday March 25, 2015

Eight possible reasons why you’re overweight.

Around the world, nearly 2 billion people are overweight, and an overwhelming two out of every three Americans over the age of 20 are overweight, with one out of three considered obese. Since 1980, the number of obese people in the world has almost doubled. What’s going on?

Even though people have known for years they should eat less and move more to maintain a healthy weight, obesity statistics continue to rise. The reason you and millions of others struggle with weight may be more than just failing to count calories. Besides the fact that people eat too much and don’t exercise, here are eight other possible explanations provided by Austin Fit Body Boot Camp for the global girth growth.

#1: Medications

When it comes to pills, it’s a win-lose situation. You’re taking medication for one medical condition and it’s causing negative side effects. One such side effect may be weight gain. If you’re taking drugs such as steroids, beta-blockers for your heart, birth control pills, anti-seizure medications, hormone therapy, breast cancer drugs, migraine treatments, or heartburn medications, you may notice your clothes don’t fit like they used to. If the weight gain is troublesome and you can’t keep it under control, ask your physician about other medication options.

#2: Aging

As you get older, your metabolism slows down and your muscle mass decreases. These two factors mean your body no longer burns as many calories as it used to.  A personal trainer in Austin says this is the remedy: exercise more (especially the weight-bearing kind) and eat slightly fewer calories.

#3: Depression

There are several reasons why depression can lead to weight gain. First, a side effect of many anti-depressant drugs is weight gain. Second, you may overeat or choose comfort foods when you’re feeling blue. Third, you just don’t feel like exercising. Depression and weight gain can be a vicious cycle. You eat too much because you’re depressed and you’re depressed because you ate too much. Seek professional help if you experience feelings of hopelessness, sadness, or helplessness that affect your quality of life.

#4: Lack of Sleep

Not getting the recommended seven and a half hours of sleep each night messes with your mood, energy level, and yes—your waistline. Sleep is needed to help regulate your metabolism and the hormones responsible for appetite. In addition, you’re more likely to overeat when you’re tired. One study showed sleep-deprived people ate an average of 300 more calories a day than those who got a good night’s rest, so it’s a good idea to turn in early tonight.

#5: Slow Digestion

The longer food stays around in your gut, the more weight you gain. This doesn’t mean you should take unnecessary laxatives, but it does mean you need to stay regular. If your bowel movements are few and far between it may be due to dehydration, a lack of fiber in your diet, medication side effects, or an imbalance of bacteria. Talk with your doctor about the best way to relieve constipation.

#6: Diet Sodas

You think you’re safe by choosing diet soda over regular, but the opposite may be true. Yes, it may be low in sugar and calories, but the artificial sweeteners used in diet drinks mess with your blood sugar and insulin levels. One popular study found that the waistlines of those who consumed two or more diet sodas a day was six times bigger than those who avoid diet drinks. Austin fitness center believes that water and unsweetened tea are the healthiest drink options.

#7: Chemicals

Researchers are looking into the possible health dangers of phthalates, chemicals that give plastics their flexibility and help dissolve materials. They’re likely found around your house in toys, raincoats, detergent, plastic shopping bags, vinyl flooring, and cosmetics. Known to disrupt hormonal balance and associated with obesity, these chemicals may play a role in why people are overweight. Do your own research and take appropriate steps to limit your exposure.

#8: Stress

Long-term negative stress increases your body’s production of cortisol (the stress hormone) and insulin and increases your appetite. Stress and overeating often go hand in hand since food can be a comfort, distraction, and a way to relax. Learn healthy ways of managing the stress in your life and your waist may reap the benefits.

“For the first time ever, overweight people outnumber average people in America. Doesn’t that make overweight the average then? Last month you were fat, now you’re average – hey, let’s get a pizza!”—Jay Leno

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Kids and Salt

Friday March 20, 2015

It’s not just adults who eat too much sodium.

Even if you don’t have the saltshaker on the dinner table at home, your kids can easily consume way more sodium than is recommended for good health. Too much salt isn’t just harmful for adults, but it can affect kids’ health as well. With sodium being a major contributor to heart disease, a leading cause of death, it may be time to make some changes in your kids’ diet.

Why is too much salt bad for kids and what are the major sources of sodium for children? Ann Arbor Boot Camp has the answers! Read on to get answers to these questions and learn simple ways to reduce the amount of salt your kids consume.

Blood Pressure

When you eat salt, sodium enters your bloodstream. As your kidneys filter the blood to remove water, the sodium hinders your kidneys from doing this completely, leaving extra water in your blood. This extra water increases your blood pressure and places stress on your heart, kidneys, arteries, and brain. Over time, high blood pressure can lead to heart attack, stroke, aneurysm, kidney failure, eye damage, or dementia. Salt may not have the same short-term health risks for kids as it does for adults, but it’s setting the stage for future health issues.

Along with a high-sodium diet, the child’s weight, genetics, and level of physical activity influence blood pressure levels. In the U.S., it’s estimated that one out of six kids has borderline or high blood pressure. While salt isn’t always to blame, many times it is. Based on these statistics, it’s clear there’s too much salt hiding in kids’ food. Without necessary changes, kids are on the road toward potentially life-threatening health problems.

Not From the Shaker

A personal trainer in Ann Arbor says that many people mistakenly believe they’re safe from the dangers of too much salt because they rarely sprinkle it on their food. But the salt is already there. You may be surprised to know the top 10 sources of sodium in kids’ diets. Unfortunately, many of them are your kids’ favorite foods. Pizza, breads, deli meats, cheese, snacks, sandwiches, chicken nuggets, pasta dishes, Mexican food, and soups are all jam packed with excessive salt.

Most of the salt kids eat comes from processed, packaged foods bought at the grocery store. The rest is usually found in fast food and cafeteria meals.

Time to Cut Back

Ann Arbor Fitness Center found that an overwhelming 9 out of 10 American kids eat more salt than they should. The recommended daily amount of sodium for school-aged children is less than 2,300 milligrams a day, but studies show kids consume an average of 3,387 mg, well over the recommended amount, and it’s easy to see why. Six McDonald chicken nuggets contain 540 mg of salt, a single serving of Kraft Macaroni and Cheese contains 560 mg, and a medium order of French fries from Burger King has 570 mg.

What to do? Remember this: It’s your responsibility to help your children develop healthy eating habits. Studies have shown that kids who aren’t exposed to salty foods when they’re young will have less of a desire for salty foods later in life. Reducing the salt in your family’s diet starts at the grocery store. Choose foods labeled “no salt added” or “low sodium.” Also, fresh or frozen foods are better for you than canned, and as you cook meals, reduce the amount of salt in recipes or substitute salt with salt-free seasonings, garlic, or onion powder. Make your own sauces and dressings, cook your own beans, and keep low-sodium snacks on hand. On the rare occasion you eat out, order low-sodium menu options or ask for no salt to be added.



Have Children with Asthma?Ann Arbor Fit Body Boot Camp suggests that you try reducing the salt in their diet and see if symptoms improve.

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At The Starting Line

Friday March 20, 2015

 Fitness tips for those who are in it to win it.

Exercise is like playing a new video game. Unless you know the rules and insider tricks you won’t win. Someone new to the world of fitness can easily become intimidated, overwhelmed, or burned out if they’re uninformed or lack support. This is one reason your personal trainer’s knowledge, advice, and accountability are so invaluable to your success.

For all those fitness rookies out there, don’t make the mistake of jumping into the exercise world blindly and hoping for the best. Instead, take the advice of those who’ve gone before you. Here are some expert tips provided by Antioch Fit Body Boot Camp to get you started out right on your exercise journey.

Get the Okay

People with major health concerns should see a doctor before beginning a new exercise routine to make sure their body can handle the exertion of a regular routine. Your doctor will be able to advise you on the best type of exercise for your situation. The good news is that with the right kind of workout, your condition will only improve—no matter what it may be.

How Much Is Needed?

To reap the heart-health benefits offered by exercise, it’s recommended you get at least half an hour of moderate-intensity physical activity most days of the week. If it’s been years since you’ve broken an exercise-induced sweat, you’ll need to slowly work your way up to 30 minutes. The first week, you may only be able to handle five minutes a day. But the next week you’ll get to 10 minutes, and you’ll get stronger over time. Even a few minutes of exercise will do your body good. Starting too aggressively can leave you sore, injured, or ready to give up.

You may wonder what makes an exercise considered moderate-intensity. The intensity for you is determined by your pulse. For a quick and dirty idea, subtract your age from 220. This gives you your maximum heart rate. As you exercise, your target heart rate during moderate exercise should fall between 50 and 69 percent of your maximum heart rate. Is your heart racing too quickly? Slow it down. Your heart beat not quite pumping fast enough? Pick up the pace. A personal trainer in Antioch expresses that exercise shouldn’t be too easy or too extreme. Target heart rate charts are online to help you figure this out.

Set Goals

You’ll be more successful at exercise with specific fitness goals to work toward. Write down what you hope to achieve through exercise, post it on your fridge, and tell a friend. Maybe you want to run a 5K, lose 15 pounds, walk up the stairs without feeling winded, or get off your blood pressure medication. Whatever your goal, make it realistic and concrete, so you’ll be able to see progress toward it.

Make a Plan

How will you reach your goals? A balanced workout routine includes three types of exercise: cardiovascular (walking, swimming, or jogging), strength-training (lifting weights or body-weight exercises), and flexibility training (stretching). They don’t all have to be done on the same day. In fact, it’s best not to do strength-training every day of the week, but rather every other day. For example Antioch Gym Center suggests a routine as such: Monday, Wednesday, and Friday could be your cardio days and Tuesday and Thursday could be your strength-training routines, with some flexibility training mixed in.

The key to a successful exercise program is finding what you enjoy and making it a habit.

Create a Routine

Each workout should follow a similar routine. The first 5–10 minutes should be spent warming up your muscles with low-intensity exercises and light stretches. Then pick up the pace for your workout. Gradually reduce your intensity during a few minutes of cooling down, and end with a period of deeper stretches. Including these elements in your routine will reduce stress on your heart and lower your risk of soreness and injury.

Support Your Feet

If walking or running is a part of your workout, your feet should be properly fitted with comfortable, supportive shoes. A lack of support can quickly lead to pain or injury in your feet, legs, or lower back. Shoes older than several months should be replaced even if their treads are still full. Don’t let shoes be the reason you can’t reach your goals.

“You can learn new things at any time in your life if you’re willing to be a beginner. If you actually learn to like being a beginner, the whole world opens up to you.”—Barbara Sher

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How You’ll Get Amazing Results with Fit Body Boot Camp

Thursday March 19, 2015

There are dozens of systems that allow Fit Body Boot Camp to produce remarkable results for our clients. Everything from our workouts to our coaching and nutritional consultations— it’s so much more than any ordinary gym membership.

But there’s one key element we work exceptionally hard to provide and it really makes all the difference between the big box gym and the Fit Body Boot Camp atmosphere.

Post 21We call it Accountability and it’s something you really can’t find on your own.

The kind of accountability we offer can’t exist without a group atmosphere and the support that comes from our training systems.

It’s true, some people hold themselves accountable to eat right and exercise, and we think that’s awesome, but that isn’t really what we’re talking about.

We help ordinary people, people who hate the gym and aren’t exercise junkies. People who understand the importance of a healthy lifestyle but find it difficult to adhere to one.

We completely understand how that kind of person feels and that’s why we work so hard to help them get the same kinds of results any gym junkie would envy.

So what is Accountability? Or at least, what does it mean to us?

It’s an entire system—a whole process we’ve perfected—that keeps you exercising, eating right, and getting the results you want. We’re here to do whatever it takes to make sure you get results, and that means we’ve got to help you deal with anything that might stop that from happening.

Look, odds are, if you’ve bought a membership to Boot Camp you’ve probably already tried a tradition gym membership. And what happened when you had a membership? Probably a whole lot of nothing.

Post 43Having a gym membership (or should we say, paying for a gym membership) means very little. It’s all about how often you use it— access gets you nothing without use. But if you aren’t accustomed to going to the gym every day, if you aren’t used to eating the right kinds of foods, then it’s going to be incredibly difficult to transform your lifestyle.

(And if you are having a hard time with this, please, take it from us, you don’t need to feel bad about it. This is really difficult! If it wasn’t companies like ours wouldn’t even need to exist. Everyone would just figure it out for themselves.)

So our accountability systems help you fight all of that aversion that comes with transforming your life and your body. When you wake up and don’t feel like heading over to Boot Camp, we’re here to make sure you change your mind. When you’re about to order the double bacon cheeseburger, we remind you to get the vegetable platter instead.

How do we do it?

Well, when you don’t show up to Boot Camp we’re going to give you a call and find out what’s happening. When you aren’t dropping the pounds like we planned, we’re going to ask what’s going on and find out why.

We don’t let up and we don’t give you a break. We ask the difficult questions and we can’t worry about hurting your feelings.

Not because we’re trying to guilt you into losing weight or make you feel bad, we just want to do the job you’ve hired us to perform. And that means we’ve got to hold you accountable.

Post 39Eventually, what most of our clients come to realize, is that they don’t want to disappoint their Boot Camp trainer. They want to make us happy and excited for them and they hate to see us dissatisfied with their effort or habits. So they work really hard to make sure we approve of their results.

And that’s how our accountability will help you lose weight, because you’ll know there is a whole team of people who care enough about your wellbeing to be disappointed if anything goes wrong.


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Food Obsession

Wednesday March 18, 2015

When food and weight control are all you think about.

In the beginning it’s easy to hide. It’s done in secret, so no one knows your struggle. You barely eat, making the excuse you’re not hungry; you quietly head to the bathroom after a big meal and purge yourself; or when you’re alone you can’t stop eating. Whether you suffer from low self-esteem, anxiety issues, depression, or just want control over something in your life, an eating disorder often begins small and seems harmless. Unfortunately, it can easily lead to serious psychological and medical problems.

Through extensive research, Turlock Fit Body BootCamp uncovered thatteenage girls and young women are most susceptible to developing an unhealthy preoccupation with food, but it can plague anyone. The three most common eating disorders include anorexia nervosa, bulimia nervosa, and binge eating. Because it is common, it’s important for parents, teachers, and friends of all ages to know the signs and symptoms of eating disorders.

Anorexia Nervosa

How many calories are in that bite? How long can I go without eating? Why aren’t I as thin as that girl on TV? These are things people with anorexia obsess about. The dread of weight gain leads these individuals to eat as little as possible, exercise all the time, use laxatives, or induce vomiting. As their efforts pay off through weight loss, they become motivated to continue their obsession.

An anorexic person may seem irritable or not show any emotions, avoid eating around other people, seclude herself from social activities, lose weight, and have trouble sleeping. Turlock fitness center suggests that a lack of food may also cause soft hair to grow on the body, constipation, abdominal pain, menstrual irregularities, dry skin, dehydration, memory loss, or heart problems. If not treated, anorexia can be exceptionally dangerous, even life-threatening.

Bulimia Nervosa

Whereas someone with anorexia seeks control over food, a person with bulimia feels out of control when it comes to food and binges. She then feels guilty and seeks control by purging through self-induced vomiting, using laxatives, excessive exercise, or fasting. Bulimics also fear weight gain and believe themselves to be fat even when at a normal, healthy weight.

Those with bulimia are often good at hiding it, but look for there are some telltale signs. Someone who binges may leave behind an unusual amount of food wrappers or empty containers. A person who purges may head to the bathroom after each meal; chew gum or use mouthwash frequently for fresh breath; and have damaged teeth, gums, salivary glands, or scarred knuckles. Dehydration, menstrual irregularities, and bowel problems are common. Untreated, long-term health problems will develop with this condition.

Binge Eating

Compared to the other two disorders, someone who binges has lost control when it comes to food. After overeating, nothing is done to compensate for the extra calories. Rather, the guilt from binging drives the binge eater to eat more, creating a horrible cycle. Many people who engage in binge eating are overweight or obese and develop health problems associated with weight gain.

During a binging episode, the binger eats until he or she is uncomfortably stuffed or even in pain. The food is consumed in a short period of time and usually in private. Additionally, Turlock Fit Body Boot Camp mentions that binge eaters feel a loss of control and later feels guilty, depressed, or ashamed over what they’ve done. Hoarding of food is common.

The Next Step

Recognizing symptoms of an eating disorder is the first step in the right direction. But you can’t overcome an eating disorder on your own. Professional help is required. A combination of psychotherapy and antidepressants and the support of loved ones are the most effective ways to treat an eating disorder and regain a healthy relationship to food.

I am forever engaged in a silent battle in my head over whether or not to lift the fork to my mouth, and when I talk myself into doing so, I taste only shame. I have an eating disorder.”—Jena Morrow, author

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Ask and Ask Again

Friday March 13, 2015

Get questions answered at your doctor’s appointment.

How many times have you gotten home from a doctor’s appointment and realized you forgot to ask an important question? Many people feel uncomfortable, flustered, or embarrassed about their state of health and end up omitting information, neglecting to ask the right questions, or forgetting what the doctor said by the time they leave the office.

Doctor-patient communication is key to successful treatment. You must not only listen carefully, but also be prepared to ask the right questions and ask them again if the answer is unclear. Since you only have a few minutes with your doctor, here are some tips provided by Providence Boot Camp to help you make the most of every precious moment you get.

Ask the Questions

Most doctor appointments center around a core list of questions regarding diagnosis, treatment, surgery (if necessary), and prognosis. When you’re heading in for an evaluation or diagnosis, good questions to start with include the following:

• What’s my problem? What’s causing the problem and is there anything else that could be the cause?

• What tests will be done to diagnose the problem? Are the tests safe? How accurate are the results and when will I get them?

• Depending on the diagnosis, what are the treatment options? How effective are they? What are the risks and benefits of each option?

• What are the directions for taking my medication? Is there a reliable generic brand available? Are there side effects or negative interactions associated with the medication?

• What’s the short-term and long-term prognosis for my condition? Am I contagious? How will this affect my daily life? What do I do if the symptoms worsen?

• What’s next? Do I need a follow-up visit? If yes, when?

• If surgery is advised, why? What’s the procedure? What kind of anesthesia is used? What are the risks involved? How long is the recovery period? What kind of experience do you have performing this procedure? What happens if I don’t have surgery? Are there any alternative treatments?

While this by no means an exhaustive list of questions, it will get you started. The nature of your condition will determine other, more detailed questions.

And Ask Them Again

If you don’t understand something the doctor explains in the office, don’t expect to understand it when you get home. When you’re unclear about something, ask for clarification then and there. Let the doctor explain things in another way or give examples until you understand what’s being said. You don’t want to leave an appointment feeling confused.

Listen and Remember

To make sure you don’t leave with unanswered questions or feeling unsure of your doctor’s orders, take these steps to help you listen carefully and remember what was said. For appointments with specialists or for serious medical conditions, take a friend or family member with you. Having a second pair of ears to listen and a second mind to ask important questions can be a lifesaver at doctor visits. After the appointment, you can review together what the doctor said and perhaps remember things one of you forgets.

Whether or not you take someone with you to the appointment, it’s a great idea to take a list of questions with you as well as a pen and paper. In the days leading up to your visit, jot down questions, symptoms, a list of current medications, and concerns that you want to discuss with your doctor. Then, as your doctor answers your questions, gives advice, and explains tests and treatment options, write down what he or she says. If you’d rather, record the visit on your phone or digital recorder.

Before you leave, repeat back to the doctor the main points you need to remember so you know you’re on the same page. Then go home confident that you took control of your health!


Another Perspective. You should be able to trust your doctor, but there are times that warrant a second opinion. When you have a serious or life-threatening disease, the treatment is risky, the diagnosis is unclear, or the treatment is experimental, Providence Fit Body BootCamp urges you to not shy away from seeking a second opinion.

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The Middle Age Gain

Wednesday March 11, 2015

 Is midlife weight gain inevitable?

Watching the scale go up a pound or two each year may not seem like a big deal until you realize that’s 20 pounds in as many years. They creep on slowly and go practically unnoticed, but over the years they’re more and more noticeable. By the time you’re 40, those 20 extra pounds can seem like an overwhelming amount to lose.

Whether you attribute it to changing hormones, a lagging metabolism, genetics, or just normal aging, the struggle against midlife weight gain is real and you’re not alone. For young readers, is weight gain an inevitable part of your future? For older readers battling the bulge, what are the best steps you can take to lose?Litchfield Park Boot Camp lets you know!

Why the Extra Pounds?

Weight gain in your 30s, 40s, and 50s is the result of a combination of factors. For women, it’s easy to blame those pesky pounds on fluctuating hormones during menopause, but this is a common misconception. Hormones do play a role, but not as big as you may think. Two to five pounds may be the result of hormonal changes, but the rest are due to overeating, a lack of exercise, stress, and genetics.

In particular, as women age they lose muscle mass (hormones play a role in this decline). Less muscle means fewer calories burned. Aging also leads many people to sit around more. The personal trainers in Litchfield Park fitness centers suggest that these two ingredients make a recipe for weight gain, especially around the waist.

The Challenge

There’s good news for young readers. By making the right lifestyle choices today, midlife weight gain doesn’t have to be a part of your future. It starts with a nutritious, calorie-conscious diet that’s based on whole foods, fruits, vegetables, lean protein, and whole grains. No more processed junk foods or super-size portions.

A second important component in the fight against future gain is exercise. Making physical activity a regular part of your lifestyle now will set you up for success later in life. Including weight training in your routine will build and strengthen muscle that’s needed to keep your metabolism humming through the years.

The third defense against midlife weight gain is stress management. Learning to deal with stress in healthy ways when you’re young sets the pattern for when you’re older and tempted to make poor lifestyle choices.

It’s Never Too Late

Less muscle mass and less activity as you age may lead to weight gain, but it’s never too late to lose. Now is the time to make up for lost years and lost muscle. Your go-to workout from the past may not do the job today. Fat cells get smarter and don’t want to die. So if you’re exercising and not seeing the results you used to, it’s time to change things up. Aim to get anywhere from a half hour to full hour of moderate-intensity exercise most days of the week. Try new workouts and increase the intensity for greater calorie burn. Be sure to include two to three days of weight training and core strengthening exercises to compensate for lost muscle and fend off abdominal weight gain.

It’s not just laziness at the gym but laziness in the kitchen that contributes to midlife weight gain. As you age, your body requires fewer daily calories. Crash diets only mess with your metabolism, so it’s smarter to make small changes you can stick with. A personal trainer at Litchfield Park Fit Body BootCamp suggests that you add more fruits and vegetables to your plate, eat fewer desserts, cut out sugary drinks, skip the fried foods, eat more fish, and make eating out a rare treat. Slow down, eat mindfully, and keep a food journal. You may not get those washboard abs you had in your 20s, but you can still turn heads in your 50s.

Make the Most of Menopause.Litchfield Park fitness centers believes that menopause isn’t to blame for your struggle with weight. It is a good time, however, to take stock of your health and make the lifestyle changes necessary to ensure a healthy future.

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Acne Revisited

Friday March 06, 2015

It’s not just a teen thing. Acne can strike adults, too.

What causes it and how can you get rid of it?

You remember the teenage years. Along with your changing body, friend drama, and high school proms came the unpleasant breakouts that made you want to hide away in your room. Unfortunately, acne doesn’t just affect teenagers. It can be a common problem for adults in their 30s or 40s and even into the 50s. Just because you’re no longer a teenager doesn’t mean you won’t ever have to deal with acne.

If you thought the raging hormones of the teenage years were to blame for breakouts, why do you have a zit when you’re 40 years old? What’s the best way to keep your skin clear at any age? A personal trainer in Sheboygan did some research so you don’t have to! Keep reading to find out.

What’s the Deal?

A variety of factors contribute to adult-onset acne. Unlike what many people think, poor hygiene isn’t always to blame. Stress, hormonal changes, genetics, medications, medical conditions, and the type of skincare products you use are all possible causes.

You may notice you’re more prone to a breakout when you’re under extra stress at work, you’re anxious about a relationship, or you’re having financial strain. When your body is under stress, it produces androgen, a hormone that stimulates the skin’s oil glands and hair follicles, making acne more likely.

Sheboygan Fit Body Boot Camp also mentions that hormonal imbalances are another major player in acne. Women, especially, deal with acne due to fluctuating hormones around their monthly cycle, pregnancy, perimenopause, menopause, or as a side effect of birth control pills.

Acne can run in families so if your mom, dad, or sibling has adult acne, you’ll be more likely to have it as well.

Taking medication for one medical condition often causes other conditions to arise. One such negative side effect is acne. Common offenders include lithium, corticosteroids, and anti-seizure drugs. If you notice breakouts occurring more frequently since you started a new medication, ask your doctor for an alternative or see a dermatologist to help control the acne.

In rare instances, unexplained acne is the result of an undiagnosed medical condition. See your doctor for troublesome acne that doesn’t seem to ever go away.

The creams, cleansers, makeups, and sunscreens that you apply to your face may even play a role in your breakouts. To prevent product-induced zits, make sure all your facial products are labeled as non-comedogenic (won’t clog pores), oil-free, or non-acnegenic (won’t cause breakouts).

Get Clear Skin

While adult acne can be a frustrating occurrence, there are ways to make it go away. It’s important to wash your face once or twice a day with warm or cool water and a gentle cleanser. Soaps containing tea tree oil have been found particularly effective at treating acne. Always pat rather than rub your skin dry with a soft towel. Use facial products that contain sulfur, salicylic acid, or benzoyl peroxide when you need an extra hand.

In the event daily care doesn’t do the job, acne medications may be the answer. In the case hormones are to blame, birth control pills may help. Topical antibiotics, pill antibiotics, retinoids, Aldactone (a drug that blocks the androgen hormone), or isotretinoin (also known as Accutane, this drug reduces the skin’s oil production, unclogs pores in the skin, kills the bacteria that causes acne, and reduces inflammation) are other medications your doctor may prescribe.

Your diet may play a role in acne prevention. The fitness professionals at Sheboygan fitness center suggest that you avoid refined carbs, too much dairy, and excessive salt intake and see if your skin clears up.

At the same time, you’ll want to learn healthy ways to manage the stress in your life. Try relaxation techniques, exercise, counseling, or meditation.

And if all else fails, visit your dermatologist for persistent acne. Various therapies (light therapy or vacuum therapy) are available to treat acne, though they come with a substantial price tag. To prevent scarring and infection from popping your zits at home, your dermatologist can do this job for you with better outcomes.
Have Adult Acne? Sheboygan Fit Body Bootcamp says you’re not alone, and women are more likely than men to suffer from adult acne. Nearly 50 percent of women in their 20s, 25 percent of women in their 30s, and 12 percent of women in their 40s deal with acne breakouts.

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