Posts tagged with "exercise"

ADA’s 79th Scientific Sessions

American Diabetes Association’s 79th Scientific Sessions to Highlight the Latest Advances in Diabetes Research

World’s largest conference focused on diabetes research, treatment and care to be held

June 7-11, 2019, in San Francisco

WHAT

The American Diabetes Association (ADA) has officially opened online registration for members of the media to its 79th Scientific Sessions, the world’s largest scientific meeting focused on diabetes research, prevention, and care, to be held June 7-11, 2019, at the Moscone Center in San Francisco, California. More than 11,000 leading physicians, scientists, and health care professionals from around the world are expected to convene at the 2019 Scientific Sessions to unveil cutting-edge research, treatment recommendations, and advances toward a cure for diabetes. The Advance Program information outlines speakers, topics, and schedules of the five-day meeting, during which attendees receive exclusive access to more than 2,800 original research presentations and may participate in provocative and engaging exchanges with leading diabetes experts. The program is grouped into eight thematic areas: Acute and Chronic Complications; Behavioral Medicine, Clinical Nutrition, Education, and Exercise; Clinical Diabetes/Therapeutics; Epidemiology/Genetics; Immunology/Transplantation; Insulin Action/Molecular Metabolism; Integrated Physiology/Obesity; and Islet Biology/Insulin Secretion.

WHO

The ADA provides complimentary access to the Scientific Sessions to credentialed members of the media, including print, broadcast, and online media for the express purpose of gathering news and information to produce original news articles about research presented at the 79th Scientific Sessions. Media representatives welcome to attend include reporters, writers, photographers, and videographers. News organizations seeking media credentials must be members of the editorial staff, and media registration is limited to two individuals per outlet/news organization. All press attendees must adhere to the Guidelines for Press and Media.

SESSIONS

In addition to key scientific sessions and award lectures being developed by the Scientific Sessions Meeting Planning Committee, the 79th Scientific Sessions will feature results from the following key clinical trials, presented for the first time, including landmark trials sponsored by the National Institutes of Health:

  • The Vitamin D and Type 2 Diabetes (D2d) Study—A Multicenter Randomized Controlled Trial for Diabetes Prevention
  • Longitudinal Outcomes in Youth with Type 2 Diabetes—The TODAY2 Study
  • Results and Comparisons from the RISE Clinical Trial—Adult Medication Study
  • PREVIEW Study Results—Prevention of Diabetes through Lifestyle Intervention and Population Studies Around the Words
  • DECLARE-TIMI 58 Trial
  • Once-Weekly Dulaglutide and Major Cardiovascular Events—Results of the REWIND Trial
  • The CAROLINA Trial—First Results of the Cardiovascular Outcomes Trial Comparing Linagliptin vs. Glimepiride
  • CREDENCE and CARMELINA—Results from Two Major Clinical Trials in Kidney and Cardiovascular Disease in Diabetes
  • Oral Semaglutide—The PIONEER Program Trials
  • Teplizumab for Prevention of Type 1 Diabetes in Relatives “At-Risk”

ADDITIONAL INFO

Scientific research will be highlighted during symposia, mini-symposia, current issues, oral and poster presentations, and Professional Interest Group discussions. The 79th Scientific Sessions also includes presence from more than 100 corporate and organizational exhibitors in over 100,000 square feet of exhibit space. For complete information on the 2019 Scientific Sessions, click here.

Beginning this year, the ADA is taking a tangible step to reduce paper consumption and demonstrate our commitment to the environment. Specifically, the ADA will no longer print the Scientific Sessions Abstract Book or on-site daily newspaper. Both will still be available through the Scientific Sessions meeting app (available free for Apple and Android mobile devices) and online.

Please send an email to the ADA Press Office: SciSessionsPress@diabetes.org if you have any questions.

7 Tips to Increase Effectiveness of Your Workout

Workouts can do a lot more than just improve your physical fitness, it builds your confidence, keeps stress and anxiety at bay, extends life expectancy and keeps you happy. If you spend hours at the gym for same reasons but are not satisfied with the result, then you have to bring in a few changes. Otherwise sooner or later you are bound to give up. Few practices can increase the effectiveness of your workout and make it a fun activity. Take notes, put your shoes on and get started.

  1. Always Warm Up First

Never ever skip warm up sessions. If you think just doing heavy workout is enough to achieve physical fitness, then you are wrong. When you do warm up sets, you are conditioning your body for all the intense activities that are to follow. Warming up increases your speed and endurance, gives you flexibility and is very crucial to prevent injuries, which are very common during gym sessions.

  1. Short and Intense Workout

Spending three hours in the gym would not yield result if all you do is few minutes of cycling, take half an hour break, then a few crunches and a juice break. When working out, focus on quality, not quantity. Thirty to forty minutes of intense workout is enough for the day. But make sure in that time you are doing everything from push-ups to squats to crunches to weightlifting. Time is not an excuse now.

  1. Supplements

Even after a proper diet, your workout sessions can make you feel drained for the rest of the day. And that’s where supplements come in. Supplements like multivitamins, whey protein powder, creatine, and even caffeine is emerging as an effective supplement for workout. If you’re into taste then checkout best tasting protein powders 2019.

  1. Golden Rule – Proper Diet

It has been stressed enough that a balanced diet is the key to living healthy and longer. All the workout would be of no use if you end up munching on burgers, pizzas, donuts and sipping coke every day. Your body needs fuel to keep up with your energy requirements during and after workouts. Design and follow a balanced diet and take a good intake of protein and carbs. Drink water regularly and switch from coke to natural juice.

  1. Workout Partner

If going to the gym seems like an ordeal to you and you end up skipping gym days too often then get a workout partner. It can be your better half, any friend, family member or even a colleague. When you have a companion to accompany you, train with you, talk about the common topic and share progress with, you are most likely to stay motivated for longer duration ensuring continuity.

  1. Let the Music Play

Many researches show that music enhances your durability during workout sessions. High beat motivating music gives you an adrenaline rush and gives you mental strength to do that one more set. It also motivates you and distracts your mind from recognizing body pain from exertion. Design your own playlist of songs that activates your mind and body and makes you want to move. You’ll see the difference.

  1. Keep Track

How will you progress if you don’t remember the last milestone that you achieved? If you want to do better than yesterday, then it’s important to know what exactly you did yesterday so start keeping track of your workout sessions from the beginning. Note down the days, session time, break time and all the numbers. This way you can actually see if you made any progress or not. If not, time to increase those numbers.

If you’re into exercising and working out, then you are already in the right direction my friend. You choose to live better every day when you choose to work out every day so keep the spirit high and earn your good health.

Norwegian Air Customers Donate to UNICEF

$3 Million Donated to UNICEF by Norwegian Air Passengers

Customers of Norwegian Air, the World’s Best Low-Cost Long-Haul Airline and Value Airline of the Year, have donated a total of three million dollars since a donation option was introduced to the booking process in July 2015.

Within its first year, the new donation option raised more than $720,000, and in July 2018, Norwegian introduced onboard donations featured in the personal in-flight entertainment system on its Boeing 787 Dreamliner fleet. American passengers are among the top donors with Californians donating the most to UNICEF.

Norwegian and UNICEF established its signature partnership in 2007. Since then the airline has supported various initiatives, which also includes its “Fill a Plane” campaign, saving hundreds of thousands of children. Five humanitarian flights carried out since 2014 have brought tons of emergency aid to the Central African Republic; the world’s second-largest refugee camp, Za’atari in Jordan; Mali; to Djibouti for relief to Yemen; and last year, to Chad.

Through the booking process customers can choose to donate $3, $5, $10 or $15, which will go directly to UNICEF. Donations can support the following:

  • $3 can provide a life-saving mosquito net, which will protect newborns against malaria;
  • $5 can enable UNICEF to vaccinate 20 children against polio;
  • $10 can provide an entire class of 20 students with exercise books; and
  • $15 can buy 38 packets of therapeutic food – enough for two-weeks of treatment for a malnourished child.

“I would like to personally thank all our wonderful customers for their generosity. Their donations help UNICEF ensure that even more children around the world get access to the future they deserve. When it is this easy to donate, we notice that many more contribute to such a great cause,” said Norwegian’s Founder and CEO, Bjørn Kjos.

“So much of UNICEF’s work is made possible by the ongoing generosity of partners like Norwegian Air,” said Caryl M. Stern, President and CEO, UNICEF USA. “We are incredibly grateful for the support and commitment of Norwegian Air and travelers to help UNICEF continue to put children first around the world. Every donation – large or small – makes a difference.”

Norwegian passengers donate the most as they also represent the largest nationality of the airline’s customer base. Most generous per donation, however, are the Danes. Among American customers, passengers out of Oakland are the most generous per donation (average $5.50 donation), followed by Los Angeles ($5.40) and New Yorkers ($5.08), although in total, more New Yorkers donated as the city is home to most Norwegian routes.

Top 10 routes where passengers have donated the most to UNICEF during their booking process:

1)  London – New York

2)  New York – London

3)  Bergen – Oslo

4)  Oslo – Bergen

5)  Trondheim – Oslo

6)   Los Angeles – London

7)   Stockholm – London

8)   London – Los Angeles

9)   Oslo – London

10) Oslo – Trondheim

Last year, nine Norwegian employees also raised more than $50,000 by representing the airline and UNICEF during the NYC Marathon. This year, another group of employees will do the same.

About Norwegian

Norwegian is the world’s fifth largest low-cost airline and carried over 37 million passengers in 2018. The airline operates more than 500 routes to over 150 destinations in Europe, North Africa, Middle East, Thailand, Caribbean, North and South America. Norwegian has a fleet of more than 160 aircraft, with an average age of 3.8 years, making it one of the world’s youngest and “greenest” fleets.

Norwegian has been named the Most Fuel-Efficient Airline on Transatlantic Routes by the International Council on Clean Transportation (ICCT) twice. Norwegian has been voted ‘Europe’s Best Low-Cost Airline’ by passengers for six consecutive years at the SkyTrax World Airline Awards 2013-2018, along with being named the ‘World’s Best Low-Cost Long-Haul’ Airline’ for the past four years. Norwegian employs more than 11,000 people worldwide.

Follow @Fly_Norwegian on Twitter, join the discussion on Facebook and keep up with our adventures on Instagram. For more information on Norwegian and its network, visit norwegian.com.

About UNICEF

The United Nations Children’s Fund (UNICEF) works in more than 190 countries and territories to put children first. UNICEF has helped save more children’s lives than any other humanitarian organization, by providing health care and immunizations, clean water and sanitation, nutrition, education, emergency relief and more. UNICEF USA supports UNICEF’s work through fundraising, advocacy and education in the United States. Together, we are working toward the day when no children die from preventable causes and every child has a safe and healthy childhood. For more information, visit www.unicefusa.org

Can Stress Help Your Workout?

By Eddie O’Connor, Ph.D., CMPC

You don’t need this article to tell you the benefits of exercise on your stress levels (but I will reinforce them anyway). Physical activity increases endorphin production in the body. Those feel-good pain-relieving hormones. And it’s good for your brain. Physical activity increases blood flow, which increases our cognitive capacity and speed. So, we think better. Focusing on exercise means we are not focusing on our stress, so there is a fantastic mental break from stress too, plus the positive meditative effect of focusing on the exercise, in the moment, as we do it. Your self-confidence likely gets a boost with the earned results of a better, healthier body.

But while exercise helps stress, can stress help you exercise? Your experience is probably going to tell you “no.” Ever been too tired to go to the gym and skip it? Ever prioritize more work or responsibility over your workout? Or be so fatigued that you’d rather zone out in front of the TV or phone, maybe eat a snack to feel better instead? Of course, you have. In fact, it is more likely that stress actually hurts your workout. Besides the decreased motivation to go, there is the real fatigue you feel even if you attend, decreasing the quality of your workout—especially if you are not recovering well with adequate sleep. There isn’t one major organ or process in the body that isn’t enhanced by sleep, or impaired without enough of it. (Get at least 8 hours to help both regulate your stress and improve your workouts.) Stress can cause muscle tension, increasing risk of injury and slowing tissue repair—which leads to longer recovery times. Stress makes it harder to lose weight and can increase food cravings. Those extra pounds don’t help us move well.

But despite these facts, I can think there is one way that stress can help get you moving.

It’s this: Notice how bad feeling stressed out feels. Rather than repeatedly numbing out, or working harder and longer in futile attempts to escape it (do you ever really catch up on everything?), notice how you feel. It’s terrible. It’s unhealthy. It turns us into not-so-nice people, crabby and irritable with others. Our performance in everything declines. And our coping strategies of snacking, sleeping less, and sedentary “resting” just make it worse.

And then realize that you have a choice. There is something you can do. It won’t feel good at first. You will be tired and sore and you might sweat a lot. But if you don’t want to be stressed, working out (or any physical activity) WILL help you. This isn’t my opinion. Its science.

So, the question is, are you willing to choose some discomfort in service of decreasing your stress and getting healthier? Stress can motivate your workout if you realize that working out is one of the most effective ways to reduce stress, and then engage exercise with your whole heart and mind to beat it.

About Eddie O’Connor

Dr. Eddie O’Connor is a Clinical and Sport Psychologist at Mary Free Bed Sports Rehabilitation in Grand Rapids, MI. He is a Fellow and Certified Mental Performance Consultant through the Association forApplied Sport Psychology—the largest organization for sport psychology consultants and professionals.  

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Overcoming Chronic Illness

Did you know that 40 million Americans are limited in their usual activities due to chronic illness?

Dr. Bill Rawls, a leading integrative health expert on Lyme disease and other similar/related chronic illnesses, has created a PROVEN 5-pronged approach to overcoming a chronic illness.

As a successful OB-GYN, Dr. Rawls’ life came to screeching halt after he was diagnosed with fibromyalgia in his late 40s. While suffering with the symptoms associated with fibromyalgia (insomnia, fatigue, joint pain) and others suggesting this was something bigger (chest pain and heartbeat irregularity), his research outside of conventional medicine began. Shifting his focus from searching hopelessly for a diagnosis towards health restoration, Dr. Rawls’ new lifestyle practices of adopting a cleaner diet, being vigilant about regular exercise, and studying herbal supplements that have healing properties worked in tandem to reverse his fibromyalgia symptoms – until one summer he suffered a tick bite.

After being diagnosed with Lyme Disease and re-experiencing the same symptoms as fibromyalgia, Dr. Rawls consumed everything he could about using herbs for medicinal use; studied remedies used for hundreds of years, reviewed clinical studies, spoke with other professionals well versed in complementary and alternative therapies, and more. After applying what he had learned to himself and his practice, Dr. Rawls is a living testament to how natural health solutions work and that you can live a symptom-free life.

So what are his proven 5 steps to overcoming chronic illness?

  • Keeping a healthy whole-foods diet
  • Regular exercise
  • Stress management
  • Detoxification
  • Microbiome balance  

Dr. Bill Rawls // NC

Dr. Bill Rawls, MD, is a leading expert in Lyme disease, integrative health, and herbal medicine. In the middle of his successful medical career as an OBG-YN, Dr. Rawls’ life was interrupted by Lyme disease. In his journey to overcome it, he explored nearly every treatment possible – from conventional medicine to a range of alternative therapies. In the more than 10 years since his recovery, Dr. Rawls has helped thousands of patients find their path to healing from Lyme disease and chronic illness. He is the author of the best-selling book Unlocking Lyme, and the Medical Director of RawlsMD.com and Vital Plan, an online holistic health company.

The Midday Slump

5 Tips to Get Through Your Midday Slump

We have all felt it. After lunchtime, you’re lethargic, tired, and constantly checking the clock waiting for the day to be over.

But, fear not! Your day will no longer be ruined by the afternoon lull. Here are some quick tips to avoid the midday slump and allow you to end your day rejuvenated!

Spend 5 Minutes in Nature

According to a study published in the Journal of Positive Psychology in 2019, just 5 simple minutes sitting in nature, improves moods, decreases negative feelings and increases your sense of being awe and wonder at being a part of something bigger than yourself. If you have more time, combine being in nature with exercise. This can include hiking of simply taking a walk through the park lined with trees. This can reduce your heart rate and improve your ability to recover from stressful events.

Bring the Outdoors In

Feeling overwhelmed and can’t leave the building? Hang paintings of nature scenes on the walls, look out a window or a nature scene on your video device. It seems that even the picture of nature had the potential to reduce feelings of stress.

Break Out That Adult Coloring Book

Can’t absorb any new information? Take a break and take out the adult coloring book you have not taken the time to use. This distraction gives the brain the space it needs to tackle the problem while you focus on the joys of choosing the colors that make you feel better. Pro tip: Choose yellow and other bright colors if you need a pick me up.

Incorporate Natural Mid-Afternoon Boosts

Grab some green tea, it is high in antioxidants, contains a small amount of caffeine and also has an ingredient that can help create a sense of calmness. If you combine this with a little aromatherapy, either peppermint or lemon to quick lift or lavender to keep the calm going, you might find yourself feeling better after a quick 10 minute break.

Quick Exercises to Do At Your Desk

Here are 2 quick exercises that helps to release stress, restore a sense of calm while improving moods. Do any exercise that helps bring the heart rate up a little bit to get blood pumping while also releasing the energy of frustration. First, so some quick tricep extensions using a chair. Then follow with a stretch that helps to relieve the tension. Shrug shoulders up to ear and gentle rotate forward then backwards. Follow this with an open stance arms open wide and slightly raised as if to open myself up to receive warmth, love and support, then simply cross your arms around your shoulders and give yourself a hug. Cross your arms until you feel the muscles in the upper back gentle stretch and start relieving some of that built up tension. After all, we do tend to carry a lot of stress in the upper back and neck. Bonus, hugs help to relieve stress and improve moods.

Laugh & Breathe

It is as simple as laughing. It decreases cortisol levels and improves moods. A simple way to watch a funny clip or even more simple, record a baby’s laughter and listen to it. That sound of pure joy and wonder can bring a smile back to your face and do wonders for your mood. Lastly, practice stopping and breathing. 4 counts in, hold for 4 and release for 4. Do this about 4 times and feel the stress slowly ebb away.

About Eudene Harry MD

Eudene Harry is the medical director for Oasis Wellness and Rejuvenation Center, a wellness practice devoted to integrative holistic care. She is a veteran physician with over 20 years of experience. Dr. Harry earned her medical degree and performed her residency at Thomas Jefferson University.

Dr. Harry is the author of three books designed to empower the individual to get started on their path to optimal health. She has published extensively on the topics of reducing stress, healthy lifestyle choices, and regaining youthfulness. Her most recent book, Be Iconic: How to be Healthy and Sexy at Any Age is now available on Amazon. She regularly contributes to television and radio shows nationwide.

Connect with Dr. Harry on Twitter, Facebook and YouTube. To learn more about Dr. Harry please visit, www.drharrymd.com.

5 Techniques for Taking Care of Eczema

Eczema is a disease of the skin that affects one in twelve adults in the USA. The condition causes symptoms such as itching, dehydration of the skin and risk of infection, which may result in blistering, rashes and weeping sores. The condition can be frustratingly debilitating for those who suffer with it and going about everyday life is made far more difficult by having to endure constant irritation. Unfortunately, there is no definitive cure for eczema, but there are a few ways you can make your life easier and also reduce risk of breakouts, as described in the useful guide below.

Keep the skin moisturized

Ensuring your skin is well moisturized is one of the best ways to keep your eczema flare-ups to a minimum. Even when it’s not itchy, topping up your moisturizer regularly will prevent your condition reaching its peak. For optimum relief, store the bottle of moisturizer in the fridge to cool down the burning sensation as soon as you experience a flare-up.

Shower regularly

It’s always been believed that showering on a regular basis can play havoc with skin conditions, but lukewarm water can help soothe and hydrate the skin and prevent outbreaks occurring. Providing you apply moisturizer as soon as you dry off, you should start to notice a positive difference in your skin health.

See a dermatologist

There may be some instances when your flare-ups are so out of control, that you’re having trouble going about your normal routine. In such instances, it is advised to seek the professional help of a dermatologist. Dermatologists are specialists in treating and diagnosing conditions of the skin and can give expert advice on how to manage your personal case. If you are looking for a specialist Dermatologist Summit to assist with your case, Soma Skin & Laser would be a suitable institution to research.

Wear cotton clothing

You may not pay much attention to the type of clothing you wear, but your safest bet would be to wear pure cotton only. Cotton is both soft and comfortable and allows the skin to breathe, whereas fabrics such as wool and linen should be avoided at all costs.

Manage your stress levels

Stress can play a big part in eczema breakouts; however, it can be very hard to manage and deal with when it impacts your emotional state. When you tense up with anxiety, your body has the intention of protecting the skin by causing breakouts.

There are a number of strategies that can help keep your stress levels down:

• Relax: You should aim to relax by engaging in meditation, yoga or even pass the time doodling in an adult coloring book.

• Exercise: Keeping yourself active is one of the key tactics of reducing stress levels, but if sweat is one of the major triggers, be sure to take a shower as soon as you’re done.

• Get enough sleep: It’s not always easy to have a full night’s sleep when you’re constantly itching, but sufficient snooze time will certainly make you feel a lot less stressed the following day. If your condition worsens at night, you could take an antihistamine to calm down your symptoms before bed.

Rise in Obesity-Related Cancers

A new analysis, published in the Lancet Public Health, raises the alarm that the rates of obesity-related cancers are rising in younger and younger adults. In the new study, six of twelve types of obesity-related cancers have significantly increased between 1995-2014 and the risk of these cancers is increasing in each successive younger age group. These cancers include colorectal, pancreatic, gallbladder, kidney cancer and multiple myeloma (a type of blood cancer). These cancer types are particularly concerning because they are very serious and account for over 150,000 deaths in the U.S. every year.

“These numbers are worrying but not surprising; the American Institute for Cancer Research (AICR) recently sounded the alarm that having overweight and obesity cause at least 12 types of cancer. However, the younger and younger age bracket in which we see rates increasing is even more troubling and demands a response. We cannot just watch these rates go up and ignore the factors that we know are contributing to these increases,” says Dr. Nigel Brockton, Vice President of Research at AICR.

Disturbingly, over 70% of Americans have overweight or obesity according to the Centers for Disease Control and Prevention. And AICR maintains that cancer risk increases across each higher category of Body Mass Index (BMI) as an indicator of body fatness (Healthy = 18.5-24.9, Overweight = 25-29.9, and Obesity = 30 and above).

A mere five BMI points (kg/m2) separate the three basic (healthy, overweight, obese) BMI categories. It is important to emphasize that cancer risk is not limited to the extreme category of obesity only, the risk increases for those with overweight too. For example, compared to those having healthy BMI range overweight category face an increased liver cancer risk of 30% and those having obesity of 60%.

The recent AICR Energy Balance and Body Fatness Report presented strong evidence for factors that can reduce risk of having weight gain, overweight and obesity, including walking, aerobic physical activity, food containing fiber and a “Mediterranean-type” diets rich in fruits and vegetables that reduce the risk of weight gain, overweight and obesity. Conversely, sugar-sweetened drinks, fast foods and a “Western type” diet rich in meats and energy-dense proteins are strongly linked to increased weight gain, overweight and obesity.

The Report also points to the evidence that greater screen time is a cause of weight gain, overweight and obesity in children. This is particularly relevant in light of the Lancet study that discussed the onset of cancer at an early age, since children with overweight and obesity are likely to turn into young adults in a similar status. There is enormous opportunity to prevent future cancer cases, if changes can be made to stop and reverse the current trend of increasing overweight and obesity. In addition to helping individuals learn about healthy lifestyle choices, community and national policies play a crucial role in creating living spaces more conducive to physical activity and healthier food choices.

AICR is urging Congress and federal agencies to improve funding for cancer prevention research, ensure that federal nutrition and physical activity guidelines reflect the latest research regarding cancer risk, improve nutrition labeling and improve access to lifestyle interventions.

Fitness Advice for New Year’s Resolutions

At the beginning of every year, gyms across the country are buzzing with new members who have made resolutions to lose weight, get back in shape or live a more active lifestyle. However, as the weeks go by, it can be challenging for some to stick to those resolutions. Steve Ball, professor at the University of Missouri and one of the nation’s leading experts on fitness and exercise, says that for resolutions to stick, people need to focus not only on outcome goals, but also goals related to the process of being physically active. You can read more about Dr. Ball’s advice here.

Dr. Ball also has comments on new federal guidelines for physical activity, which suggest that adults should aim for 150 minutes of moderate to vigorous physical activity each week, and any amount of time spent doing physical activity now counts toward the goal of active minutes. Prior guidelines had called for at least 10 minutes of activity for it to count.

There are video and audio resources available for broadcast-quality download here. The video features Donna Fox, who has recently made changes to lead a more active lifestyle and considers herself a “gym rat” now after never setting foot in a gym while growing up in the Caribbean.

As January winds down and the thrill of New Year’s resolutions wears off, Dr. Ball’s expertise in fitness and physical activity can be used as encouragement to stay on track with New Year’s fitness resolutions.

Most Embarrassing Fitness Questions

If you follow fitness trainers or enthusiasts on Instagram, we are besieged by women at the gym who look supremely confident, airbrushed and without a bead of sweat. The reality is, most of us don’t look or smell our best after a tough workout.  Not everyone is comfortable walking into a class of strangers in form-fitting gym clothes.  And what about the sounds our bodies make when we are working out?  What about those of us who want to exercise but feel we are too heavy to even begin a program?  Fortunately, we have Certified Fitness Trainer, Model Turned Fitness Expert, Instagram Fitness Guru & YouTube Sensation Vince Sant, co-founder of the online platform www.vshred.com  to answer the questions you are too shy to ask.

Why do I let out a little pee when I exercise?

Vince Sant explains that “This is very common amongst anyone who’s had a child. the term is stress incontinence, meaning you involuntarily leak out a little urine. It can happen when you exercise, laugh, or even sneeze.” First and foremost, don’t be embarrassed. Nearly every woman that’s given birth has experienced this. There are, however, two things you can do to improve stress incontinence says Vince, “Learn how to do Kegels, and practice engaging your pelvic floor in Pilates-based exercises. Both of these actions can help strengthen your pelvic floor and reduce the severity of your stress incontinence.”

Will running make my boobs sag?

 “Sag happens to all breasts that are natural. It’s normal for the collagen that keeps breasts firm to stretch out thanks to gravity, time, pregnancy, weight gain, or weight loss.” Although there’s limited research, Vince Sant says, “The up and down motion of running could logically contribute to sagging as well, but the health benefits of running definitely outweigh that possibility. If you wear the right sports bra, your breasts shouldn’t experience a lot of movement anyway. So, don’t be afraid to run!’

Why do I seem to sweat so much more than other people at the gym?

“How much you sweat is really individual, and it doesn’t necessarily mean anything positive or negative about your exercising ability,” says Vince. On average, men tend to sweat more than women, and if you are overweight you may sweat more near the end of your workout because it takes more for your body to cool itself down. Ultimately, it’s not a bad thing if you find yourself drenched in sweat while the person next to you on their machine seems to be relatively dry.

Why does running long distances make me have to poop?

Long distance running can aggravate some people’s digestive systems, particularly if you suffer from Inflammatory Bowel Disease (IBD). But you don’t necessarily have to have pre-existing digestive issues to get some unpleasant stomach symptoms on long runs. For example, studies show that as much as 50% of runners in a 10k race experience digestive issues, including runner’s trots. It’s nothing to be embarrassed about, but there are things you can do to combat the unpleasant reality of urgent, frequent bathroom trips. Vince suggests avoiding high-fiber foods a few days before a big race, staying well-hydrated, and avoid caffeine.

Why do I tend to pass gas during certain yoga poses?

Passing gas during the occasional downward dog is extremely common. Why? You’re bending and stretching, which massages the internal organs—which can sometimes stimulate your digestion. (There’s even a yoga pose called “wind reliever). Vince recommends, limiting any high fiber snacks beforehand, and stretching before your actual class to “eliminate” ahead of time.

What’s the best way to start exercising if I am completely out of shape?

Literally just put one foot in front of the other. A Chinese Philosopher once said, “A journey of a thousand miles begins with a single step.” And walking is nothing to be ashamed of. Vince stresses that “It really is exercise and there are all kinds of athletic people and celebrities in amazing shape who use it to stay that way. Get a pedometer and take at least 10,000 ‘baby steps’ a day and start improving your fitness.”

I have gym anxiety. What should I do?

There are four psychological reasons for gym anxiety: Not being sure what to do, comparing yourself to other people in the gym, feeling like people are judging you, and feeling like you don’t belong. What are a few ways to reduce gym anxiety?

Vince Sant provides some tips:

Ask friends how they feel about their own programs. You can even try to go to the gym with a friend, which is a great way to stop feeling like you’re getting judged.

Watch YouTube videos for each of the exercises you plan to do on your first day at the gym.

Wear workout clothes that you feel are both flattering and comfortable.

Pick a gym that is known for being more low key as opposed to a “meat market” or a “sceney gym.”

If going to the gym is too anxiety provoking, you can try an online fitness platform such as www.vshred.com

My Skin Chafes almost Everywhere: My Butt Cheeks, Under My Arms, Inner Thighs, How Do I Reduce the Pain?

Skin-to-skin and skin-to-clothing rubbing can cause a red, raw rash that can bleed, sting, and cause pain during your post-workout shower. Moisture and salt on the body make it worse. Underarms, inner thighs, along with the bra line (women), and nipples (men) are vulnerable spots. Vince advises, “Wear moisture-wicking, seamless, tagless gear. The fit is important. Baggy shirts have excess material that can cause irritation; a too-snug sports bra can dig into skin. Apply Vaseline, sports lube, Band-Aids or Nip Guards before you run. And moisturize after you shower. Drier skin tends to chafe more.

Am I too overweight to work out?

Forget the fancy equipment, you don’t need anything to start. Keep it low impact and rest when you need to. For example, Vince suggests the following, “Jog for 30 seconds. It doesn’t matter if you have to walk for 5 minutes to get your breath back, just do it, then jog for another 30 seconds. Do that 3 times. Then when you’ve done that for a couple of days, jog for 10 more seconds each time. Then only take 4.5 minutes to get your breath back. And as you lower the rest time, repeat it 5 times instead of 3. Keeping the overall workout time at around 20 minutes total is fine.” If you haven’t exercised for a while, the body heat, breathlessness, and sore muscles can be off-putting, but those feelings quickly become more manageable. If you have any concerns about your health and ability to work out, always consult with your doctor first.

Vincent Seth Sant

Fitness Expert & Co-Founder V Shred