Monthly Archives: January 2013

Ocean Avenue:- Getting with the Trim4Life Program: 4 Steps to Life Change

 

 

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you haven’t already done so; GET OFF THE FENCE AND GET WITH THE PROGRAM! Let’s go! It’s time to MAKE life happen. No more waiting around. So many are reporting on the results they are getting and the life change their experiencing. It’s exciting and inspiring. If you are not on the program then it seems YOU might be the one holding YOU back. No excuses.

You are not too busy. You cannot afford not to reward yourself with this program. There are people busier than you making this happen for themselves because they recognize the value; the need; they identify with the fact that they deserve it. You do too! Join the wellness WAV now!

At this very moment you will be presented with a basic TRIM4Life plan that you will need to commit to – 4 steps to life change. Commit right now and execute these easy four steps and continue to read and watch the videos as they are posted. If you are already on the program… try these variations. A book is coming to help you through the program. Results will be noticeable in just a few days. Huge changes in just 30 days. Life change in just 60!

Reading about your program as we move along will help entrench the philosophies and help you understand what you will be experiencing so you can prevail of mind and body. The four steps can be incorporated into your daily lifestyle as described here in the following page and in the sample days.

Four Basic Steps

1) Choose to make this program the one that you follow through on. This is a choice you will need to commit to. Add INVIGORATE’s mind honing potential to your program.
2) Lower your daily starchy, high glycemic index carbohydrate intake as described in the meal plating instructions below; and increase your high biological value thermogenic protein intake by incorporating WHEYBeyond and WHEYSmart in your diet as presented in the sample day. Schedule and pre-plan all of your meals from breakfast to dinner and late night snacks so you are not choosing meals based on your state of mind and appetite at the time
3) Add a safe thermogenic fat melting nutraceutical system to your daily intake that enhances insulin efficiency and activates thermogenic fat ‘burning’ safely without activating the central nervous system. EMPOWER + INVIGORATE
4) Commit to a calorie spending program that can involve two levels of calorie expenditure and cardiovascular training. You can start using non-exercise activity to start your program and choose to add planned exercise at a later date.

a) Non-Exercise Energy Expenditure: Refers to physical work that is encountered due to daily tasks. Park a few blocks away from your place of work and walk a portion, take the stairs every time instead of the elevator, stand at our desk 30 minutes and then sit 30 minutes alternating like this all day, walk while you eat lunch, ride your bike instead of driving to reasonably close destinations.

The following pages each represent different sample days that can be followed to provide variety. Each Sample Day has variety built into it. A ‘Rush’ Sample Day is also included for those days when time is limited or for those looking for more aggressive calorie management and weight loss.

 

 

Sample Day 1

7:00 a.m.—Breakfast
FIFTEEN MINUTES BEFORE THE MEAL EAT ONE TABLESOONS OF PRE-GROUND FLAXSEED AND FOLLOW WITH 8-16 OUNCES OF WATER.

Make an omelette with two whole eggs, two egg whites, and three tablespoons of dry-curd cottage cheese
stirred into the beaten eggs. Eat with a slice of whole-rye-kernel bread.

Or

One large bowl of plain oatmeal with WHEYSmart or WheyBeyond blended into it. Top with raisins and berries.

Supplements:

INVIGORATE: 1- 3 capsules with 16 oz water.
EMPOWER: 1-3 capsules

multi-vitamin/mineral (multi-dose formulation to be taken
more than once daily); vitamin C: 1,000 mg; salmon oil: 1,000 mg

One cup of coffee maximum (note: phytates from coffee antagonize mineral
absorption). Drink lots of purified water throughout the day.

9:30 a.m.—Snack 1 One apple.

11:00 a.m.—Snack 2 Optional One serving of WHEYBeyond
(this additional supplement can help you get through the day with appetite control, glutathione enhancement and immune system support)

12:30 p.m.—Lunch
FIFTEEN MINUTES BEFORE THE MEAL EAT TWO TABLESOONS OF PRE-GROUND FLAXSEED AND FOLLOW WITH 8-16 OUNCES OF WATER.

Supplements:

INVIGORATE: 1- 3 capsules with 16 oz water.
EMPOWER: 1-3 capsules
SELECTION 1: sandwich choice—two slices of whole-rye bread or rye blend
(ingredients profile might look like this: whole-kernel rye, purified water,
whole-meal rye, whole-meal wheat, oat and barley flakes, linseed, non-iodized
salt, sesame, yeast); half a can of tuna or chopped lightly seared fresh tuna
(mustard and chives can be mixed into the tuna but no mayonnaise-type
hydrogenated dressings); cucumber and tomato slices and lettuce.

Alternatively use a meat filling for the sandwich such as unprocessed turkey
breast or chicken breast from the previous night’s dinner.
A devilled egg sandwich
also fills the need (with only a dab of mayonnaise, low-fat creamy cottage
cheese, or a bit of low-fat sour cream).

SELECTION 2: LARGE mixed green salad topped with sunflower and pumpkin seeds
and the Heart Healthy Salad Dressing (olive and flax oil mixed with soy sauce,
balsamic vinegar, and garlic); the salad can be large in serving size;
with added: canned tuna; a boiled egg, cooked broiled, steamed, or grilled chicken breast

Alternatively eat a leftover vegetable medley stir-fry planned the night before
and made in abundance for the next lunch meal. By saving a portion of the
chicken or fish protein consumed in the dinner meal of the previous day, this
vegetable medley could be accompanied by a quality protein source for lunch
to eliminate the need for a sandwich in this meal.

Another possibility for this meal is a small portion of multi-vegetable soup to
accompany the sandwich. In fact, a large enough bowl of this soup/stew with some
extra protein, say, from chicken, egg, cottage cheese, and/or whey protein could serve as a
complete, low-fat, healthy lunch itself, again eliminating the requirement for a sandwich.

4:00 p.m.—Snack 3 Continue to drink a lot of purified water.
Apple, Grapefruit or an Orange

Don’t forget to drink plenty of purified water on the way home
from your workplace. (12-24 Oz)
Even if your job is indoors the bombardment from artificial light and
air-conditioning will dehydrate and wear you down.

5:00 p.m.—Snack 4 Optional One serving of WHEYBeyond mixed in water.
Use FOCUS as a pre-workout supplement; direct to mouth from serving pouch

Don’t forget to drink plenty of purified water on the way home
from your workplace. Even if your job is indoors the bombardment from artificial
light and air-conditioning will dehydrate and wear you down.

This is when fatigue might inhibit physical activity; however, if you push yourself into this
walk, you’ll likely return with more energy than before the exercise.
FOCUS will help you get through the physical initiative.
This is a good time to get the whole family involved in the program and take them
all out together for the walk or light run. In this way you will help each other stay
on the right program and your children will learn the positive lifestyle habits they
can take with them into adulthood.

Such exercise can easily become a habit if you persist during the first few weeks of this regimen.
Work the walk up to a run by alternating short periods of walking with a few
hundred yards of running, and soon you’ll be jogging the whole way. If physical
limitations impede the walk or run, get a good stationary bicycle, perpetual
rower, or stepper.

6:00 p.m.—Dinner
FIFTEEN MINUTES BEFORE THE MEAL EAT TWO TABLESOONS OF PRE-GROUND FLAXSEED AND FOLLOW WITH 8-16 OUNCES OF WATER.

Supplements:

INVIGORATE: 1- 3 capsules with 16 oz water.
EMPOWER: 1-3 capsules

Start with a tossed salad topped with the Flaxseed oil and balsamic vinegar. Wait
five to 10 minutes, then proceed.

Half a chicken breast (steamed, broiled, baked, or lightly stir-fried strips); one
to two cups of steamed or lightly stir-fried vegetable medley. Dinner could also
include a denser carbohydrate source such as brown rice or whole-wheat
pasta in a small quantity (half cup maximum; this amount can be increased
as healthier insulin function is re-established). The preferred dense carbohydrate
sources are yams, sweet potatoes, or a half cup of legumes. Consume
half of the above, take your supplements, wait five to 10 minutes, then finish
the meal. Eat slowly to allow better food-volume control.

Feel your fill to prevent overeating.

8:30 p.m.—Late-Night Snack
The snack should consist of a protein source only. No carbohydrates are to be
eaten past 7:30 p.m., since late in the evening they can interfere with the
body’s production of growth hormone during sleep.

This snack can consist of: One serving WHEYSmart protein drink blended in water.

Administration of melatonin a few minutes before bedtime will support the
total antioxidant potential of the program and facilitate the cascade of a
more youthful, restorative hormone profile. Recommended melatonin
supplementation: 1 mg for every decade past 25 years of age.

 

 

‘RUSH’ Sample Day 2

This tighter or more calorie restricted meal strategy will need to prevail daily if one needs to lose more weight.

7:00 a.m.—Breakfast
FIFTEEN MINUTES BEFORE THE MEAL EAT ONE TABLESOONS OF PRE-GROUND FLAXSEED AND FOLLOW WITH 8-16 OUNCES OF WATER.

Make a WHEYSmart Smoothie: Blender-prepared Smoothie
Frozen mixed berries; frozen or fresh Banana; 4 oz Vanilla Yoghurt; 4 oz orange juice or filtered water; one serving of WHEYSmart Smoothie Mix

Supplements:

INVIGORATE: 1- 3 capsules with 16 oz water.
EMPOWER: 1-3 capsules

Multi-vitamin/mineral (multi-dose formulation to be taken
more than once daily); vitamin C: 1,000 mg; salmon oil: 1,000 mg

One cup of coffee maximum (note: phytates from coffee antagonize mineral
absorption). Drink lots of purified water throughout the day.

9:30 a.m.—Snack 1 One apple.

11:00 a.m.—Snack 2 Optional One serving of WHEYBeyond mixed in water
(this additional supplement can help you get through the day with appetite control, glutathione enhancement and immune system support)

12:30 p.m.—Lunch

Supplements:

INVIGORATE: 1- 3 capsules with 16 oz water.
EMPOWER: 1-3 capsules

One to two servings WHEYSmart – preloaded into dry shaker bottle capable of holding 20 Oz of fluid.
Add preferred liquid:10-20 Oz filtered water, orange juice or almond milk and shake this lunch meal; drink slowly.
Cup of coffee

4:00 p.m.—Snack 3 Continue to drink a lot of purified water.
Apple, Grapefruit or an Orange

5:00 p.m.—Snack 4 Optional One serving of WHEYBeyond mixed in water.
Use FOCUS as a pre-workout supplement; direct to mouth from serving pouch

This is when fatigue might inhibit physical activity; however, if you push yourself into this
walk, you’ll likely return with more energy than before the exercise. Such exercise
can easily become a habit if you persist during the first few weeks of this regimen.
FOCUS will help you get through this physical initiative.
This is a good time to get the whole family involved in the program and take them
all out together for the walk or light run. In this way you will help each other stay
on the right program and your children will learn the positive lifestyle habits they
can take with them into adulthood.
Work the walk up to a run by alternating short periods of walking with a few
hundred yards of running, and soon you’ll be jogging the whole way. If physical
limitations impede the walk or run, get a good stationary bicycle, perpetual
rower, or stepper.

6:00 p.m.—Dinner
FIFTEEN MINUTES BEFORE THE MEAL EAT TWO TABLESOONS OF PRE-GROUND FLAXSEED AND FOLLOW WITH 8-16 OUNCES OF WATER.

Supplements:

INVIGORATE: 1- 3 capsules with 16 oz water.
EMPOWER: 1-3 capsules

Start with a tossed salad topped with the Flaxseed oil and balsamic vinegar. Wait
five to 10 minutes, then proceed.

Half a chicken breast (steamed, broiled, baked, or lightly stir-fried strips); one
to two cups of steamed or lightly stir-fried vegetable medley. Dinner could also
include a denser carbohydrate source such as brown rice or whole-wheat
pasta in a small quantity (half cup maximum; this amount can be increased
as healthier insulin function is re-established). The preferred dense carbohydrate
sources are yams, sweet potatoes, or a half cup of legumes. Consume
half of the above, take your supplements, wait five to 10 minutes, then finish
the meal. Eat slowly to allow better food-volume control.

Feel your fill to prevent overeating.

8:30 p.m.—Late-Night Snack
The snack should consist of a protein source only. No carbohydrates are to be
eaten past 7:30 p.m., since late in the evening they can interfere with the
body’s production of growth hormone during sleep.

This snack can consist of: One serving WHEYSmart protein drink blended in water.

Administration of melatonin a few minutes before bedtime will support the
total antioxidant potential of the program and facilitate the cascade of a
more youthful, restorative hormone profile. Recommended melatonin
supplementation: 1 mg for every decade past 25 years of age.

 

By Prof Franco Cavaleri BSc NB; Mr IFBB North America

 

 

 
 

 

 

 
 

 

 

 

 

 www.myoave.com/ronmassage
 65.81012297
 

 

“Find Your Ocean!”

Medial Apophysitis (Little Leaguer’s Elbow)

 

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What is medial apophysitis (Little Leaguer‘s elbow)?

Little Leaguer’s elbow is pain on the side of the elbow that is closest to the body.

The elbow joint is made up of the bone in the upper arm (humerus) and one of the bones in the lower arm (ulna). The bony bumps at the end of the humerus are called epicondyles. The bump closest to the body is called the medial epicondyle, and the bump on the outer side of the elbow is called the lateral epicondyle.

The muscles that work to bend the wrist attach at the medial epicondyle, and the muscles that work to straighten the wrist attach at the lateral epicondyle. Too much bending of the wrist will irritate the muscles that attach to the medial epicondyle.

In a child, the bones grow from areas called growth plates. There is a growth plate at the medial epicondyle called the medial apophysis. In Little Leaguer’s elbow this growth plate is irritated or inflamed.

How does it occur?
Little Leaguer’s elbow is caused by too much throwing. Too much throwing puts stress on the muscles that bend the wrist where they attach to the inner side of the elbow. The growth plate becomes inflamed. In severe cases, the growth plate may actually break away from the upper arm.

What are the symptoms?
Little Leaguer’s elbow causes pain at the inner side of the elbow. There may be swelling and tenderness.

How is it diagnosed?
Your healthcare provider will examine your child’s arm and elbow. There will be tenderness along the medial epicondyle. Your child will feel pain when he or she throws a ball for the provider. X-rays may show irritation or a break in the growth plate.

How is it treated?
The most important treatment for Little Leaguer’s elbow is to not throw if the growth plate is inflamed. Ice packs should be placed on the elbow for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days or until the pain goes away. An elastic elbow wrap may be placed on the inflamed elbow to give it more support. The healthcare provider may give your child an anti-inflammatory medicine. Your child will be given rehabilitation exercises. In severe cases of Little Leaguer’s elbow where there is a break in the bone, surgery may be needed.

When can my child return to his or her sport or activity?
The goal of rehabilitation is to return your child to his or her sport or activity as soon as is safely possible. If your child returns too soon the injury may be worsened, which could lead to permanent damage. Everyone recovers from injury at a different rate. Return to your child’s sport or activity will be determined by how soon the elbow recovers, not by how many days or weeks it has been since your child’s injury occurred. In general, the longer your child has symptoms before starting treatment, the longer it takes to get better.
Your child may begin throwing when there is no swelling around the injured elbow and it has regained its normal strength compared to the uninjured elbow. Your child must have full range of motion of the elbow. Throwing should be gradually increased but stopped if the elbow becomes painful.

How can Little Leaguer’s elbow be prevented?
The best way to prevent Little Leaguer’s elbow is to limit the amount of throwing a child does. Since this problem occurs most often in pitchers, there are guidelines for how many pitches or innings a child can throw in a week. In general, a child aged 9 through 12 years old should pitch no more than 6 innings a week (and no more than 250 pitches). A youngster aged 13 through 15 should pitch no more than 9 innings a week (and no more than 350 pitches).
It is also very important for children to learn proper pitching technique. Even though there are guidelines for pitchers, children and adolescents must be careful with the amount of throwing that they do. Children should not play through pain. If there is pain, a child should stop throwing. Some children are on multiple teams, may play baseball year round and also play in their own backyard. All of these things can contribute to Little Leaguer’s elbow.

Jumper’s Knee

What is jumper’s knee?

Jumper’s knee is inflammation or micro-tears in the tendon that connects the kneecap (patella) to the shinbone. It is also called patellar tendinopathy.

Tendons, are strong bands of connective tissue that attach muscle to bone. When a tendon is acutely injured it is called a strain. Tendonitis is when a tendon is inflamed. When there are micro-tears in a tendon from repeated injury it is called tendinosis. Tendinopathy is the term for both inflammation and micro-tears.

How does it occur?

Activities that put repeated stress on the patellar tendon can cause it to be inflamed. Too much jumping is the most common cause. Other repeated activities such as running, walking, or bicycling may also cause the problem.

Jumper’s knee can also happen if your hips, legs, knees, or feet are not aligned properly. People whose hips are wide, who are knock-kneed, or who have feet with arches that collapse when they walk or run can have this problem.

The patellar tendon may sometimes rupture or tear completely during strenuous activity.

What are the symptoms?

Symptoms may include:

pain and tenderness around the patellar tendon
swelling in your knee joint or swelling where the patellar tendon attaches to the shinbone
pain with jumping, running, or walking, especially downhill or downstairs
pain when you bend or straighten the leg
tenderness behind the kneecap
If your patellar tendon is ruptured, usually you will have sudden severe pain and you will not be able to straighten your leg or walk.

How is it diagnosed?

Your healthcare provider will examine your knee. He or she will also have you run, jump, or squat to see if this causes pain. Your feet will be examined to see if you have a problem with over-pronation. You may have X-rays or an MRI of your knee.

How is it treated?

To treat this condition:

Put an ice pack, gel pack, or package of frozen vegetables, wrapped in a cloth on the area every 3 to 4 hours, for up to 20 minutes at a time.
Elevate your knee on a pillow when you sit or lie down.
Take an anti-inflammatory medicine such as ibuprofen, or other medicine as directed by your provider. Nonsteroidal anti-inflammatory medicines (NSAIDs) may cause stomach bleeding and other problems. These risks increase with age. Read the label and take as directed. Unless recommended by your healthcare provider, do not take for more than 10 days.
Follow your provider’s instructions for doing exercises to help you recover. Your healthcare provider will show you exercises to help decrease the pain behind your kneecap.
Your healthcare provider may suggest that you:

Wear shoe inserts (called orthotics) for over-pronation. You can buy orthotics at a pharmacy or athletic shoe store or they can be custom-made.
Use an infrapatellar strap, a strap placed beneath the kneecap over the patellar tendon.
Wear a neoprene knee sleeve, which supports your knee and patella.
While you recover from your injury, you will need to change your sport or activity to one that does not make your condition worse. For example, bicycle or swim instead of run.

In severe cases, you may need surgery.

How long will the effects it last?

A tendon that is only mildly inflamed and has just started to hurt may improve within a few weeks. A tendon that is significantly inflamed and has been painful for a long time may take up to a few months to improve. You need to stop doing the activities that cause pain until your tendon has healed. If you continue doing activities that cause pain, your symptoms will return and it will take longer to recover.

When can I return to my normal activities?

Everyone recovers from an injury at a different rate. Return to your activities depends on how soon your knee recovers, not by how many days or weeks it has been since your injury has occurred. In general, the longer you have symptoms before you start treatment, the longer it will take to get better. The goal is to return to your normal activities as soon as is safely possible. If you return too soon you may worsen your injury.

You may safely return to your normal activities when, starting from the top of the list and progressing to the end, each of the following is true:

you can straighten and bend your injured knee without pain
your knee and leg are as strong as your uninjured knee and leg
your knee is not swollen
you are able bend, walk, and squat without pain
How can I prevent jumper’s knee?

Jumper’s knee can best be prevented by having strong thigh muscles. It also helps to stretch before and after exercising, and wear shoes that fit properly and are right for the activity.

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Try this Seated Hip Opener

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Do you have pain, tingling, or numbness in the buttocks? Pain can be severe and extend down the length of the sciatic nerve (called sciatica). The pain is due to the piriformis muscle compressing the sciatic nerve.

Try this Seated Hip Opener -Be patient with this stretch. Many of us forget to stretch our hips and they may be quite stiff. It’s also perfect for that gluteus maximus…I love this exercise.

Begin sitting up tall in the chair.
Place your left ankle on your right knee.
With your back straight, bend forward from your hips until you feel the stretch.
Hold 15-30 seconds. Repeat on other side.

TIP: So, whether you’re at home trying to get a few minutes away from the kids or at the office trying to get away from your co-workers, remember these stretches this week and give them a try. Chairs aren’t just for sitting anymore!

7 Types of Headaches and how massage can help!

75026_458067934242254_1622391247_nHere are seven relatively common types of headaches, symptoms and common therapies used to ease them:

  1. Tension – Tension headaches are the most frequently occurring of all headaches. They affect women more than men. The exact origin of a tension headache is not known, but it is likely a result of muscle contraction, primarily the muscles of the skull, including occipitofrontalis which draws the scalp both posteriorly and anteriorly as well as elevates the eyebrows. When a person becomes stressed – whether it be physical or emotional – so too do the muscles, which then start to spasm, causing pain. The pain is often described as band-like pressure or tightness. Even with the pain of this type of headache, a person can function normally. While massage therapy is not a cure for tension headaches, it can help to relax a person and reduce stress resulting in less frequent and less severe ones.
  2. Cluster – The cause of cluster headaches is not known. It is the least common of the primary type, but it is the most severe. One theory is that certain parts of the brain simply begin to malfunction. The hypothalamus, located at the base of the brain, is most frequently mentioned as the culprit. It is responsible for the biological clock of the body and, in brain scans, has often appeared to have abnormal activity during a cluster headache. The pain of a cluster headache, which is usually around the eyes, can be excruciating and usually lasts no longer than 90 minutes. They are very difficult to treat, but typical options include inhalation of oxygen, various prescription medications such as sumatriptan (Imitrex) or zolmitriptan (Zomig), lidocaine injections or ingestion of caffeine – which helps to constrict blood vessels. Various antidepressants, prednisone, lithium or valproic acid are sometimes prescribed as a preventative measure. Since the origin of a cluster headache is unknown, the remedies used treat the symptoms rather than the cause. Before administering massage to a person suffering from cluster headaches ask the client to check with his or her primary care physician.
  3. Sinus – This type of headache occurs when the flow of fluid within the sinuses gets backed up and the sinus cavities become inflamed. This may be because of an allergic reaction or infection. The only way to relieve a sinus headache is to treat the underlying cause. In the case of a bacterial infection a doctor might prescribe antibiotics. For an allergy, you need to find out what triggers the allergic reaction and act accordingly. Light massage on the face, especially around the eyes, may help to move the fluid out of the sinuses. When administering massage to someone who has a sinus inflammation, limit the time he or she spends in the prone position. Laying facedown for more than a few minutes can cause the sinus fluid to shift, causing more pain and an embarrassing flow out of the nose for the client.
  4. Hormone – Women are the ones most affected by hormonal headaches, sometimes referred to as menstrual headaches. They experience the ebb and flow of hormones, especially estrogen and progesterone, each month. A doctor may prescribe drugs, but interfering with hormone fluctuation can be tricky. Sometimes the only remedies that can help are over-the-counter anti-inflammatories and applying a cold compress to the back of the neck and shoulders. Massage therapy has been shown to help regulate hormone fluctuation. Light massage, like lymphatic drainage, can help reduce the fluid buildup common in the week prior to menstruation. Massage can also be used to help reduce the stress that comes along and seems to increase with the monthly hormone fluctuation.
  5. Drug Withdrawal – These are sometimes referred to as “rebound headaches.” This type of headache pain can be caused not only by the withdrawal of habitual illicit drugs, but also commonly prescribed medications, especially pain killers as well as over-the-counter analgesics. Individuals with chronic pain or drug addiction will often increase dosages as the body becomes resistant to the medication. It is theorized that the frequent use of pain killers changes the way certain pain receptors work. The only effective way to stop these headaches is to slowly wean off the drug, which is best done under the supervision of a medical professional familiar with withdrawal symptoms. In the meantime, the headaches will most likely continue and maybe even get worse. Massage alone cannot help with this kind of headache, but it can be part of a team effort supporting the client. Traditional Swedish massage or lymph drainage massage can hasten the elimination of toxic drugs from the system as well as reduce some of the stress occurring because of the constant pain and discomfort.
  6. Caffeine Withdrawal – A caffeine headache is somewhat similar to a drug withdrawal headache. Caffeine is a very addictive substance enjoyed throughout the world, and many people feel they cannot start the day without the prerequisite cup or two of good strong coffee in the morning – and then again at lunch as a quick pick-me-up. Stopping the habit cold-turkey can cause a throbbing, pulsing headache relieved only by having another cup of coffee or other caffeinated drink. If someone is trying to kick caffeine, whether it is from coffee or cola drinks, it should be done slowly. A good way is to start mixing small amounts of decaffeinated versions in with the caffeinated beverages over a period of a few weeks. Massage therapy can be used to alleviate some of the stress and tension that comes with stopping any habit. It also helps to speed up the removal of toxins, such as caffeine, from the body. Afterwards be sure to offer your client water or herbal tea!
  7. Eyestrain – With computers at every desk, long hours watching videos or reading in the dark, it is not surprising that so many people get headaches caused by eyestrain. The best way to avoid the headache pain caused by eyestrain is to stop doing whatever may be causing them. Don’t sit in front of any kind of image projecting screen – computer or television – for long periods of time. Get up and walk around. Give your eyes and body a break. Make sure your computer has an antiglare screen. Special coatings are also available for glasses to protect your eyes from the glare. Take a few minutes to lie down, close your eyes and place a cool cloth or chilled eye-mask over them. If the pain persists make an appointment with an eye specialist, optometrist or ophthalmologist. If you don’t currently wear glasses, you may need them. If you do wear glasses you may need a different prescription. The eye doctor can also detect if there might be anything else of concern in the eyes. Massage cannot directly help with eyestrain, but any time away from a computer screen or television set is helpful. So why not use that time for massage?!
The brain itself does not feel pain; rather, it interprets the sense of pain though a complex system of sending and receiving impulses throughout the nervous system. Massage therapy can be of help by addressing the muscles and nerves affected by stress and injury, sending alternate signals to the brain, which then in turn may help to reduce the pain and discomfort of headaches.
Headaches can range from mildly annoying to debilitating and even life-threatening. An occasional headache is not usually anything serious, but chronic headaches or headaches of unbearable pain should be checked out by a doctor.
As a massage therapist you can work closely with other medical professionals and offer your client the most effective care in relieving, reducing and hopefully eliminating the seemingly omnipresent headache so common in our culture.

Frozen Shouder

397704_10151954239499240_457575081_nFrozen Shoulder
What is a frozen shoulder?

A frozen shoulder is stiffness and pain in the shoulder.

How does it occur?

A frozen shoulder usually starts after a shoulder injury that causes pain and does not allow you to move your shoulder enough. Sometimes, a frozen shoulder may occur for no known reason. If you have limited movement of your shoulder for weeks, months, or years because of an injury, the capsule around the shoulder joint may get very stiff. Your shoulder may develop scar tissue, or adhesions, in the joint.

What are the symptoms?
Your shoulder will lose the ability to move in all directions. You may not be able to lift your arm above your head or be able to scratch your back. You may feel grinding or pain when moving your shoulder.

How is it diagnosed?
Your healthcare provider will examine your shoulder and may take X-rays. You may also have an MRI. In some cases, you may have an arthrogram (an X-ray or an MRI of your shoulder after dye is injected into your shoulder joint).

How is it treated?
To treat this condition:
Put an ice pack, gel pack, or package of frozen vegetables, wrapped in a cloth on the area every 3 to 4 hours, for up to 20 minutes at a time.
Your provider may give you a shot of a corticosteroid medicine into your shoulder joint to help with pain and swelling
Take an anti-inflammatory such as ibuprofen, or other medicine as directed by your provider. Nonsteroidal anti-inflammatory medicines (NSAIDs) may cause stomach bleeding and other problems. These risks increase with age. Read the label and take as directed. Unless recommended by your healthcare provider, do not take for more than 10 days.
Your healthcare provider will probably send you to physical therapy for a supervised exercise program. You will also be given exercises to do at home. Follow your provider’s instructions for doing exercises to help you recover.
If your shoulder doesn’t get better with exercises and medicine, you may need a procedure to break up the scar tissue in your shoulder. For this procedure you are put to sleep with a general anesthetic and your provider moves your shoulder in various directions to break up the adhesions (bands of scar tissue). You may need arthroscopic surgery to see if there are other causes for your frozen shoulder.

How long will the effects last?
The length of recovery depends on many factors such as your age and health, and if you have had a previous shoulder injury. The effects of a frozen shoulder can be long lasting and can get worse without treatment.

When can I return to my normal activities?
Everyone recovers from an injury at a different rate. Return to your activities depends on how soon your shoulder recovers, not by how many days or weeks it has been since your injury has occurred. In general, the longer you have symptoms before you start treatment, the longer it will take to get better. The goal is to return to your normal activities as soon as is safely possible. If you return too soon you may worsen your injury.

You may safely return to your normal activities when:
Your injured shoulder has full range of motion without pain.
Your injured shoulder has regained normal strength compared to the uninjured shoulder.
How can I prevent a frozen shoulder?

After you have had an injury to your shoulder it is important that you do not limit your shoulder motion for a prolonged period of time. It is important to do your shoulder rehabilitation exercises as they have been prescribed. If you feel that you are losing range of motion in your shoulder you should see your healthcare provider.

 

 

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Frozen Shoulder Exercises

Wand exercise, Flexion: Stand upright and hold a stick in both hands, palms down. Stretch your arms by lifting them over your head, keeping your arms straight. Hold for 5 seconds and return to the starting position. Repeat 10 times.

Wand exercise, Extension: Stand upright and hold a stick in both hands behind your back. Move the stick away from your back. Hold this position for 5 seconds. Relax and return to the starting position. Repeat 10 times.

Wand exercise, External rotation: Lie on your back and hold a stick in both hands, palms up. Your upper arms should be resting on the floor with your elbows at your sides and bent 90 degrees. Use your uninjured arm to push your injured arm out away from your body. Keep the elbow of your injured arm at your side while it is being pushed. Hold the stretch for 5 seconds. Repeat 10 times.

Wand exercise, Internal rotation: Stand with your uninjured arm behind your head holding the end of a stick. Put your injured arm behind your back at your waist and grab the stick. Pull the stick up behind your back by straightening the elbow of your uninjured arm and bending the elbow of your injured arm. Hold this position for 5 seconds and then go back to the starting position. Repeat 10 times.

Wand exercise, Shoulder abduction and adduction: Stand and hold a stick with both hands, palms facing away from your body. Rest the stick against the front of your thighs. Use your uninjured arm to push your injured arm out to the side and up as high as possible. Keep your arms straight. Hold for 5 seconds. Repeat 10 times.

Scapular active range of motion: Stand and shrug your shoulders up and hold for 5 seconds. Then squeeze your shoulder blades back and together and hold 5 seconds. Next, pull your shoulder blades downward as if putting them in your back pocket. Relax. Repeat this sequence 10 times.

Pectoralis stretch: Stand in an open doorway or corner with both hands slightly above your head on the door frame or wall. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.

Biceps stretch: Stand facing a wall (about 6 inches away from the wall). Raise your injured arm out to your side and place the thumb side of your hand against the wall (palm down). Keep your arm straight. Rotate your body in the opposite direction of the raised arm until you feel a stretch in your biceps. Hold 15 seconds. Repeat 3 times.

Sleeper stretch: Lie on your injured side with your hips and knees flexed and your arm straight out in front of you. Bend the elbow on your injured side to a right angle so that your fingers are pointing toward the ceiling. Then use your other hand to gently push your arm down toward the floor. Keep your shoulder blades lightly squeezed together as you do this exercise. Hold the stretch for 30 seconds. Repeat 3 times.

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What Is Bursitis?

68662_10151951917159240_783340932_nWhat Is Bursitis?
From your head down to your big toes, your body has lots of differently shaped and sized joints. Many have something in common near the area of the joint — a customized fluid sac that provides cushioning for movement and pressure. These small cushions are known as bursae (a single one is called a bursa). Bursitis is the term used to describe inflammation or irritation of a bursa.Bursitis can result from a direct hit or from repetitive joint movements (like a tennis serve).

If a bursa becomes irritated, either by a direct hit or from a nearby joint repeating the same movement (like a tennis serve), then bursitis can occur. People can also get bursitis when the body has to change its balance or movement to adapt to differences; for example, if a person has one leg that’s longer than the other.

How to Detect Bursitis
Bursitis can cause a number of different symptoms:

 

 

Pain and sensitivity in or around a joint. This is the most common and obvious sign that a person may have bursitis.
Difficulty moving the affected joint. This happens because the bursa has swollen and made it tough to move the joint properly.
Reddening of the skin. The inflamed bursa may cause the skin around the joint to change color.
Burning. The irritated bursa can cause the skin to sting and feel warmer than usual.

How to Treat Bursitis

In most cases, you will probably be able to treat bursitis at home.
The key part of at-home treatment, as with many injuries, is rest.

Besides resting the affected joint or region, to help get rid of bursitis try:

Ice ice, baby. Ice should be used on the bursitis while the inflamed area is still warm to the touch. Ice can be applied several times a day for up to 20 minutes. Icing the area will also help to lessen the swelling that can occur with bursitis.
The heat is on. Putting heat on the joint when it is no longer warm to the touch can reduce the pain. As with ice, don’t apply heat for more than 20 minutes at a time.
Elevation. Raising a joint that is swollen for any reason can help to reduce swelling. That goes for bursitis, too. If possible, elevate the affected joint so it is above the level of the heart.
Under pressure. Avoid placing pressure on the joint. This will aggravate bursitis rather than help it to heal.
Just like a pill. Anti-inflammatory drugs like ibuprofen may help.
Avoiding Bursitis
Bursitis is often the result of a hard impact on a joint or overworking a joint, and sometimes these injuries are unavoidable. But there are some steps you can take to avoid getting bursitis:

Stay in shape. Working out regularly strengthens muscles and joints, which helps protect against bursitis.
Don’t overdo it. Too much of anything can be bad, and the same goes for overworking joints.
Start and stop workouts properly. One of the best ways to prevent bursitis is by working out properly. Warming up and cooling down are essential parts of working out and should never be skipped. Gradually starting and stopping your workout is less stressful for your joints and body.

Stretch it out. Stretching not only helps improve flexibility but it is also useful in preventing bursitis.

Mix it up. Whether you’re rotating exercises while lifting weights or just taking a breather from a strenuous activity, your joints will thank you.Better padded than sorry. Use cushions on wooden or metal chairs and kneepads when kneeling on hardwood or concrete floors to help reduce the risk of developing bursitis. Also avoid putting extreme amounts of pressure or weight directly on joints.

Keep it moving. Don’t stay planted on your butt, knees, or other joints for long periods of time. Even if it’s for a few minutes, get up and move around.

10 Health Benefits of Swimming

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10 Health Benefits of Swimming

In the 1985 Ron Howard movie “Cocoon,” a group of elderly adults discovers that a nearby swimming pool has the power to imbue them with new strength, enhanced energy and a more youthful sense of well-being. While the cause of their new lease on life turns out to be from another planet, it doesn’t take alien technology to reap the benefits of your neighborhood pool.

Even without the aid of mysterious otherworldly cocoons, regular swimming can offer anyone, especially older adults, a wide range of health benefits — including feeling and looking younger. Here, we’ll dive into the 10 ways taking to the water can boost your health.

10: The Ability to Do More with Less
Swimming offers something no other aerobic exercise does: the ability to work your body without harsh impact to your skeletal system. When the human body is submerged in water, it automatically becomes lighter. When immersed to the waist, your body bears just 50 percent of its weight; dunk yourself to the chest and that number reduces to around 25 to 35 percent; with water all the way to the neck, you only have to bear 10 percent of your own weight. The other 90 percent is handled by the pool.

This means that the pool provides an ideal place to work stiff muscles and sore joints, especially if you’re overweight or suffer from arthritis.

In its recommendation for the right types of exercise for people with arthritis, the Arthritis Foundation suggests those that stretch muscles, those that strengthen muscles, and those that provide an aerobic workout. A few laps in the pool combine all three!

If the pool is heated, so much the better for arthritis sufferers, as the warm water can help loosen stiff joints. In fact, people with rheumatoid arthritis receive greater benefits to their health after participating in hydrotherapy than with other activities. It’s also been proven that water-based exercise improves the use of affected joints and decreases pain from osteoarthritis .

9: Increased Muscle Tone and Strength
Ever see a flabby dolphin or a weak-looking competitive swimmer? We didn’t think so. That’s because swimming is a great way to increase muscular strength and muscle tone — especially compared to several other aerobic exercises.

Take running, for example. When a jogger takes few laps around the track, that jogger is only moving his or her body through air. A swimmer, on the other hand, is propelling himself through water — a substance about twelve times as dense as air . That means that every kick and every arm stroke becomes a resistance exercise — and it’s well known that resistance exercises are the best way to build muscle tone and strength.

There’s yet another bonus of a watery workout: Swimming has also been shown to improve bone strength — especially in post-menopausal women [Source: Huang, et al.]

8: Improved Flexibility
Unlike exercise machines in a gym that tend to isolate one body part at a time (like a bicep curl machine, for example), swimming puts the body through a broad range of motion that helps joints and ligaments stay loose and flexible. The arms move in wide arcs, the hips are engaged as the legs scissor through the water, and the head and spine twist from side to side. Plus, with every stroke, as you reach forward, you’re lengthening the body, which not only makes it more efficient in the water, it also helps give you a good stretch from head to toe.

To improve your flexibility beyond the natural gains you’ll make by swimming, you might also want to finish your pool workout with a series of gentle stretches. The support of the water should help you maintain positions involving tricky balance — such as a quadriceps stretch — for longer periods of time.

7: A Healthier Heart
In addition to toning visible muscles like pectorals, triceps and quads, swimming also helps improve the most important muscle in our bodies: the heart.
Because swimming is an aerobic exercise, it serves to strengthen the heart, not only helping it to become larger, but making it more efficient in pumping — which leads to better blood flow throughout your body. Research also shows that aerobic exercise can combat the body’s inflammatory response as well — a key link in the chain that can lead to heart disease .

If that’s not enough to get you moving in the pool, the American Heart Association reports that just 30 minutes of exercise per day, such as swimming, can reduce coronary heart disease in women by 30 to 40 percent. Additionally, an analysis by the Annals of Internal Medicine showed that regular aerobic exercise could reduce blood pressure .

6: Weight Control
For some time, some people thought that because water is generally cooler than our body temperatures, it would be difficult to lose weight with a water workout. Like many old ideas about exercise, this has since been revised: Swimming is now recognized as one of the biggest calorie burners around, and it’s great for keeping weight under control.

The exact number of calories you burn, of course, depends on your own physiology and the intensity with which you exercise, but as a general rule, for every 10 minutes of swimming: the breast stroke will burn 60 calories; the backstroke torches 80; the freestyle lights up 100; and the butterfly stroke incinerates an impressive 150.

To boost the calorie-burning component of swimming, consider using intervals in which you work your hardest for short bursts and then recover. One way to structure this kind of workout would be to swim 50 yards (45.7 meters) then rest for 10 seconds, then 100 yards (91.4 meters) with a 10-second rest, then 150 yards (137.1 meters) — all the way up to 300 yards (274.3 meters) with rests in between. When you reach 300 yards, reverse the pattern .

5: Improved Asthma Symptoms
Unlike exercising in the often dry air of the gym, or contending with seasonal allergies or frigid winter air, swimming provides the chance to work out in moist air, which can help reduce exercise-induced asthma symptoms.
Not only can pool workouts help you avoid asthma attacks if you’re prone to them, some studies have shown that swimming can actually improve the condition overall. According to a study published in the scholarly journal, Respirology, when a group of kids completed a six-week swimming program, they saw improvements in symptom severity, snoring, mouth-breathing, and hospitalizations and emergency room visits . What’s more, the health benefits were still apparent a year after the swimming program had ended .

Even those without asthma could benefit from swimming, say the study’s authors, as the exercise can increase lung volume and teach proper breathing techniques.

4: Improved Cholesterol
Being healthy is more about having the right ratio of cholesterol in your body than just having low amounts of the stuff in your blood. Specifically, it’s beneficial to have higher levels of “good” cholesterol (HDL) and lower levels of LDL, or “bad” cholesterol.

Swimming can get these levels in the right balance thanks to its aerobic power, which has been proven to raise HDL levels. And for every 1 percent increase in HDL cholesterol, the risk of dying from heart disease drops by 3.5 percent .

What’s more, studies have shown that aerobic exercises like swimming can also keep your endothelium in good shape. What’s your endothelium, you might wonder? It’s the thin layer of cells that lines your arteries, and it tends to lose flexibility as you age. In one study of people in their sixties who participated in aerobic exercise, however, endothelium function was found to be equal to those 30 to 40 years younger. The theory is that because aerobic exercise causes arteries to expand and contract, it keeps them fit .

3: Lower Risk of Diabetes
When it comes to warding off diabetes, there are few prescriptions as powerful as aerobic exercise. In one study, men reduced their risk of diabetes by an average of 6 percent for every 500 calories a week they burned in aerobic exercise . With just 30 minutes of breaststroke swimming three times per week, you could burn 900 calories — reducing your risk of contracting type 2 diabetes by over 10 percent. A study that focused on women also suggested the same benefits for the fairer sex: Vigorous exercise just once a week (like the kind derived from a robust swimming session) lowered their risk of contracting type 2 diabetes by 16 percent over inactive women .

And, if you already have type 1 diabetes, the aerobic benefits of swimming can be particularly helpful, as this type of exercise can increase insulin sensitivity .
According to the American Diabetes Association, diabetics should get 150 minutes per week, spread across at least three days per week, of moderate-intensity physical activity like swimming to aid glycemic control.

2: Lower Stress, Higher Spirits and a Better Brain
William Wilson wrote in the 1883 book, “The Swimming Instructor”: “The experienced swimmer, when in the water, may be classed among the happiest of mortals in the happiest of moods, and in the most complete enjoyment of the happiest of exercises.”

Wilson probably didn’t know this in the 19th century, but all that happiness was likely due to the release of feel-good chemicals known as endorphins — one of swimming’s most pleasant side effects. In addition to a natural high, swimming can also evoke the relaxation response the same way yoga works on the body. This is due in large part to the constant stretching and relaxing of your muscles combined with deep rhythmic breathing. Swimming is also a meditative exercise, with the sound of your own breathing and the splash of the water acting as a mantra of sorts that can help you “drown out” all other distractions.

Aside from the metaphysical benefits of swimming, research has shown that it can actually change the brain for the better through a process known as hippocampal neurogenesis, in which the brain replaces cells lost through stress .

1: You Just Might Live Longer
If the previous nine reasons weren’t enough to convince you of the health benefits of swimming, perhaps this one will: It can keep you from dying.

Actually, we’re not promising Aquaman-like immortality, but it seems that swimming can at least help you avoid dying prematurely. Researchers at the University of South Carolina followed 40,547 men, aged 20 to 90, for 32 years and discovered that those who swam had a 50 percent lower death rate than runners, walkers or men who got no exercise. The study authors concluded that the same benefits would be received by aqua-women as well as men .

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