A Lil About Me!

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ACE Certified Personal Trainer; NSCA Certified Strength & Conditioning Specialist; CSEP Certified Personal Fitness & Lifestyle Advisor; MaddDogg Spinning Instructor; NCCP SwimCoach; NLSC Aquafit Instructor; Wellness & Weight-Loss Consultant.

Tuesday, 8 November 2011

Twinning Tuesday!

Me & My "twin" @aliciabellelite making fitness FUN

Who says fitness has to be gruelling AND boring?
Grab a pal & go out and make some MAGIC happen! Think of Fitness challenges and make 'em FUN!
Get outside, Get creative, Get WILD!!

Hill Sprints -- http://youtu.be/ChjL6B6trzw

Outdoor Fitness -- http://youtu.be/YG9wYM4TElw

Double PushUps -- http://youtu.be/tC_Ji5foJy8

Burpee to BoxJump RunArounds -- http://youtu.be/O1kSony8r-Y

ENJOY the Vids!!
- Mia, xo

Winter is coming...

...for those of us outside of the Caribbean (*or Florida) at least...

Check out my post on http://www.runwitb.com/category/health/ about Winter Fitness ideas!

& Here are a few tips for being outdoors in the lower temps

Cold Weather Concerns
Hypothermia is is a condition in which core temperature drops below the required temperature for normal metabolism and body functions.
As hypothermia sets in, you will begin to notice skin discoloration, lack of capillary refull & shivers. The person will become lethargic and clumsy & speech may become slurred as body temperature further decreases.
How to Reverse it
1. Huddle in a group. Remove any wet clothing, and seek dry, warm clothes/shelter, and MOVE! The best way to raise body temperature is MORE BODY HEAT.
2. (If available) Gradually raise the body's temp with a shower/bath. Start with room temp water, to avoid shocking the system. Adding more hot water as the body begins to adjust.
3. Drink warm drinks. Make sure they are NOT alcoholic. Alcohol drops the blood pressure.
NOTE: If you suspect hypothermia, or someone faints while outdoors in cold temperature, seek medical attention! Especially in children!!

Frostbite happens when the skin and outer tissues become frozen. This condition tends to happen on extremities like the fingers, toes, ears and nose. They may become pale, gray and blistered. The sufferer may feel prickly heat & itching on the affected areas before the outward signs. There will be noticeable redness & then white patches before complete freezing occurs.
How To Reverse It
1. Shelter the person from the cold and move him or her to a warmer place. Removing any constricting jewelry and wet clothing.
2. Do NOT rub the skin. It may cause breaking in the damaged skin cells!
3. Look for signs of hypothermia & treat accordingly.
4. Dress the affected areas with warm, sterile dressings (*prevent infection to blistered areas)

Cold Weather Trauma Prevention
1. Check Weather conditions. ESPECIALLY the wind chill.
If the temperature dips well below 0 F (-17.8 C) or the wind chill is extreme (*over 16%WCF), consider taking a break or choosing an indoor activity instead
2. Protect extremities FIRST! Hands, Feet, Ears. During lower outdoor temperatures, blood flow is concentrated on your body's core, to bathe the organs, leaving your hands and feet vulnerable to frostbite.
3. Keep extremities DRY. Gloves, Hats & Waterproof shoes!
NOTE: For those with Raynaud's Syndrome make SURE you keep your extremities WELL covered; may want to use heat gel packs to keep warmth in fingers/toes.
4. Dress in Layers. Choose layers that you can remove as soon as you start to sweat and then put back on as needed. First, a thin layer of synthetic material, which wicks away sweat. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.
NOTE: Dress infants and children warmly for outdoor activities. Several thin layers will keep them dry and warm. Dress older babies and young children in one more layer of clothing than an adult would wear in the same conditions.
5. (If possible) Do the second half of your workout with the wind at your back. This way, you're less likely to get chilled, especially if you've worked up a sweat.
6. Stay HYDRATED!! Especially because it's harder to break a sweat, you may not notice you're losing fluids as obviously.

Cold Weather Skin Care
Prevention of dryness
1. Use a moisturizing lotion! with spf. appy a serum underneath to penetrate the skin more, and give yourself more protection from the dry air & rub on Shea butter & Vitamin E in the day & Aloe & Glycerine over night.
2 . Indoor heaters are more likely to cause flaking than outdoor cold.  Indoor heat tends to be bone-dry, leaving your complexion parched. What helps: If you can, turn down the temperature a few degrees. You can also pump lost moisture back into the air with a humidifier.
NOTE: for those prone to Eczema some additional winter Skin care Tips
3. In dry weather, water will not make your skin more moisturized (*cells yes, complexion no).  Getting enough of one type of omega-3 fatty acids by including flaxseed, walnuts, and Salmon in your diet can be helpful in combating dryness. These are packed with alpha-linolenic acid (ALA), which lessens inflammation and plays a big role in strengthening the lipid layer that helps skin retain natural oils.
4. Suffer from dry/chapped lips? Stop blaming "over using your lip balm". Licking your lips is more likely to blame. You may be subconsciously licking off waxy balm, or pressing lips together, leaving behind saliva. Which is a bummer, because saliva is acidic (to help dissolve food for digestion) and therefore dehydrating to the thin skin on lips. Avoid licking your lips, and apply balms/salves with jojoba oil or shea butter.
5. Have "electric hair"? Dryer air causes a build up of static. Combat static with Leave in conditioner. or rub 1 tsp of almond oil along the ends & roots to prevent electrical charging between hairs.

Sun Exposure
It's a fallacy that you can only tan/burn in the summer. The sun's rays can still cause sunburn in the winter, especially when they reflect off snow. Make sure to cover your exposed areas if outside for prolonged periods and to prevent winter-blindness & retintal damage, wear sunglasses when out in the snow for prolonged periods.



well... Ghost-blogging anyway!

Check out my Article on http://www.runwitb.com/category/health/ !!!
and then read some of his other posts & check him out on Twitter >>> @runwitb

Some ideas about Winter Fitness & some Cold weather safety concerns/tips!

Since November is Abs Month...

I'm staying in theme!

I said in my earlier post Abs are
FIRST made in the Kitchen (*clean diet, proper water intake)
SECOND Made during Sleep (6 - 8 hours, restful sleep, nightly)
and THIRD with Abs WORK (varied planes of focus; with resistance)

FACT: It takes 250,000 crunches to burn 1 lb of fat. (Thats 100 crunches/day for 7 years!!)
I consistently *Preach* about water intake & post yummy, healthy & clean recipes. I can't force you to sleep, But to help you work the muscles...

Here's an Abs Cypher that I find REALLY gets that deep belly-burn!

Do each exercise for 30sec, with 10sec rest between exercises.
Do 1-3 rounds. 1minute rest between rounds.
  • Elbow Plank
  • Plank Hip Dips (*dips the hips side to side, without bending at the waist)
  • Plank Hip Tucks (*plank position, tuck tailbone under and release, holding core tight)
  • Plank Up & Downs (*raise from elbows to palms, alternate sides)
  • Banana Rolls (*on stomach, raise chest using rear-core, flip onto back in banana shape using front-core)
  • Jack Knife (*on back, arms overhead, draw the body up to a balanced position with legs drawn into chest)
  • V-sit hold (*Final position of Jackknife, seated balance position)
  • 1/2 V-sit Kick-out (*seated balance position, 1 foot on ground, straighten opposite leg, kicking up&down)
  • 1/2 V sit Scissors (*same position, both legs up moving in & out simultaneously)
  • Seated Core Twist (*Feet up or down, full twist side to side, fist to ground)
It's a TORCHER (*get it, Torture/Torcher)
and it gets the people GOING!