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  theGYMkc

Should you exercise if you're still sore from a previous workout?

1/13/2016

 
"Unless you're aching from a hugely intense effort ... like a big race ... you should power through," says Will Torres, a trainer and owner of Willspace, a personal training studio in NYC. "Light exercise will increase blood flow and help recovery."

​Ease your muscle pain by changing your routine: if a cycling class left you hurting, do yoga or Pilates; if you're feeling limp from squats, work a different muscle group with push-ups.

Take it slowly, lighten the weights when necessary, and stay hydrated. Water helps ward off soreness.

~ Women's Health October 2013 ~

Blood Pressure Tricks

11/30/2014

 
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Did you know that 67 million Americans have high blood pressure?

Did you know that 77% of those who have a first stroke have high blood pressure?

There are a few simple changes that you can make to lower your risk of both. Start by trying to lower your blood pressure naturally. If yours is creeping up or has reached the "uh-oh" levels, try these drug-free ways to bring it down.

Exercise:
Raise your pulse: lower your BP by taking a walk, by jogging, or by engaging in another aerobic activity. Aim for 30 minutes or more of pulse-raising and respiration-raising exercise on most days.

Strength training using free weights, machines, or resistance bands can lower your BP a few points. Aim for 2-3 times a week ... at a level where you can manage 3 sets of 10 reps.

Adding yoga to your exercise repertoire can help lower your BP. Shoot for 2-3 times a week, and you may strike a few points from your score.

Food:
The mineral Potassium relaxes blood vessels, lowering BP and countering the constricting action of sodium. The ideal amount is 4,700 mg/day, but 750-1,000 mg above your usual intake can lower BP 2-3 points. That's 2 bananas or 1 cup of cooked spinach.

Is it a Stroke?

11/30/2014

 
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A stroke victim may suffer brain damage when people nearby fail to recognize the symptoms of a stroke.
Now doctors say any bystander can recognize a stroke by asking three simple questions:
  1. Ask the individual to smile
  2. Ask him to raise both arms
  3. Ask the person to speak a simple sentence

If he or she has trouble with any of these tasks, call 911 immediately and describe the symptoms to the dispatcher. Most non-medical volunteers can identify facial weakness and speech problems.

Is it a Heart Attack?

11/30/2014

 
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If you start experiencing severe pain in your chest that starts to radiate out into your arm and up into your jaw, you might be having a heart attack. If you are alone, there are some steps that you can do to help yourself.

Victims can help themselves by coughing repeatedly and very vigorously. A deep breath should be taken before each cough, and the cough must be deep and prolonged, as when producing sputum from deep inside the chest. A breath and a cough must be repeated about every 2 seconds without let up until help arrives ... or until the heart is felt to be beating normally again. Deep breaths get oxygen into the lungs and coughing movements squeeze the heart and keep the blood circulating. The squeezing pressure on the heart also helps it regain normal rhythm. In this way, heart attack victims can get to the hospital.

Nutrition vs Fitness

11/2/2014

 
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Coping with Stress

11/2/2014

 
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Stress ... we all have it. What matters is how we manage it!
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Organic

11/2/2014

 
Farmers Markets are great places to pick up the freshest food around!
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Green Tea ...

11/2/2014

 
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An apple a day ...

11/2/2014

 
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A healthy body will benefit you forever.

11/2/2014

 
Isn't that the ultimate goal?
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