Wednesday, November 30, 2016

Improve Foot Flexibility: The Exercises To Increase Mobility

Athletes focus a lot on muscle groups that they use for workout sessions. Most of the time, the feet gets neglected. People never really cared much about stretching their feet.

OxygenMag gives us a preview how to improve foot flexibility using simple tips. Stretching the feet is quite important as tight ankles or feet result in stiff posterior chain which means it cannot adapt to uneven ground and will likely cause injury.

Improve Foot Flexibility and Mobility

As athletes, we spend a lot of time stretching our large muscle groups in preparation for workouts, but we bet each of you a hundred bucks that you’ve never really taken the time to stretch…Read more…

Breaking Muscle gives us these strengthening exercises in order to make your speed, power and balance better. The author talks about how people tend to overlook this essential part of their body. Core muscles, upper body and lower body get the most attention. People only focus on feet if there’s already injury.

If we really look into it, we use these to do almost all activities every day. From standing, walking, and running, we use our lower extremities to perform our daily routines. These serve as the main foundation of the body.

5 Foot Strengthening Exercises To Improve Speed, Power, And Balance

The stronger your feet, the stronger your foundation is for everything. Not to mention, strengthening your feet will help alleviate and prevent pain throughout the rest of your body. If your training goal is to be able to move with better strength, balance, power, and control, then you must train the two things that tie it all together. Read more…

GMB tells us that we can’t execute our day-to-day routine without our lower extremities. A few people only know about the importance of strong and flexible lower extremities. Stable feet, ankles and calves help our movement and balance. These help us execute well without pain or difficulty.

Those who have trouble in their lower limbs tend to have issues on training and regular activity. These can have an overwhelming impact in their lives. In order to stop that, check these tips for a more effective approach in strengthening your lower limbs.

Fix Your Feet – Mobility, Strength, and Flexibility Exercises for Foot and Ankle Health

This article will give you a brief introduction to the basic anatomy and movements in the ankle and foot (just enough for a good familiarity, but not enough for you to perform surgery…). Then, I’ll discuss the primary importance of working on this area, and finally, how to incorporate exercises for these areas into your training routine. Read more…

Check this video from Adarsh Williams: Calf, Lower Leg & Foot Stretching Routine – Active Isolated Stretching

The post Improve Foot Flexibility: The Exercises To Increase Mobility appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Experts Tackle The Importance Of Cardiorespiratory Fitness

CBC Canada tells us that the AMA wants to encourage putting the cardiorespiratory fitness as a vital sign. Medical practitioners are urged to assess and estimate adults’ CRF rates during routine checkups.

This refers to the individual’s ability to do aerobic exercises. A number of medical studies present strong results that indicate this as a stronger indicator of death risks.

Add Cardiorespiratory Fitness As A Vital Sign, Report From American Heart Association Urges

That’s why the American Heart Association turned to Queen’s University kinesiology Prof. Robert Ross and his team of international experts to review the evidence. Read more… reports that a new statement from AMA spearheaded by Queen’s University professor Robert Ross gives us results determining CRF as an important factor in cardiovascular health.

It is essential as it gives additional information how to manage patients’ health condition.  Aside from giving individuals an idea about their cardiovascular status, higher levels of CRF are associated with improved cases for particular cancer types, surgical risk, Alzheimer’s disease, depression and Type 2 diabetes.

An Exercise In Good Health

Decades of research have shown that CRF is a stronger predictor of mortality than established risk factors such as cigarette smoking, hypertension, high cholesterol, and type 2 diabetes, and that low levels of CRF are associated with a high risk of cardiovascular disease, and mortality rates attributable to various cancers. Read more…

Science News says that according to Dr. Ross, an estimation of CRF levels in the medical field is not that difficult – it’s just like when you’re measuring someone’s blood pressure.

The benefits of adding CRF for risk classification is that professionals are given the opportunity to improve patient care and encourage lifestyle modifications that can ultimately lower risk.

An Exercise in Good Health

This research aims to establish the foundation to incorporate cardiorespiratory fitness measurements into standard clinical practice. Read more…

Overall fitness is even challenging for most of us. Incorporating this in existing patients can give them a better chance of living a healthier lifestyle and body functions.

The post Experts Tackle The Importance Of Cardiorespiratory Fitness appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Plaques In The Brain Can Affect The Heart

New research presents findings that indicate protein fragments that form plaques in the brain of Alzheimer’s patients may stiffen the heart muscle and eventually lead to heart failure.

These fragments are termed as amyloid beta. The study found that the heart tissue test samples indicate that there are increased levels of amyloid beta. These chunks create plaques between neurons and are the major markers.

Alzheimer’s Protein Plaques May Also Cause Cardiovascular Problems

This study will need to be replicated in a larger number of people to gather a better understanding of amyloid beta deposits both del Monte and Bove said. Read more…

Belmarra Health reports that the study involved 22 people with the condition. These individuals were compared to 35 healthy people. Test results depict that those with the disease had thicker walls (left ventricle) and it lowers the ability to expand and take in blood.

The plaques are the ones responsible for this. Dr. Alfred Bove, a cardiologist, clarifies that if the heart muscle has deposits, it tends to get stiffer. It may lose its ability to relax appropriately and can result to failure.

Amyloids Triggering Alzheimer’s Disease Can Also Raise Heart Failure Risk

In other studies, amyloid deposits have been found in other areas of the body including the gut, kidneys, and muscles. Read more…

Breaking News shares that the risk factors are related to heart failure with preserved ejection fraction. This is the condition when ventricles aren’t able to effectively draw blood because it has become too stiff.

Del Monte says that these findings should alert doctors of Alzheimer’s patients especially about the potential risks and cardiovascular problems that might affect those who were diagnosed.

Bove says that it’s not surprising to find beta amyloid in the heart because it appears that this is not isolated to the brain. Different tissues can be affected and where it deposits, there will be an after effect.

Alzheimer’s Brain Plaques May Harm The Heart, Too

Testing revealed that people with Alzheimer’s disease tended to have increased thickness in the wall of their left ventricle, one of the lower chambers . The ventricles had a reduced ability to expand and take in blood before it’s pumped out… Read more…

As of this time, the study will need to be conducted in a larger population to accumulate enough information. This is to understand the deposits found in the major organ.

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from The Nutrition Club

Artificial Intelligence Finds Cures: Future Of The Medical Field shares the story of Riva-Melissa Tez. She was searching for information online that can possibly help her father’s condition. After a stroke episode, he went into a coma. She’s been trying to find therapies that can aid him. She was thinking whether playing music or giving him medicines can boost his chances of recovery.

She thought that doctors are quite occupied saving other people’s lives. They can’t possibly keep track of the numerous papers published for medical research.

Artificial Intelligence and the Cures Buried Online

Her concern is shared by doctors, who wonder what they could be missing in the 2.5 million scientific papers published every year. Popular sites like MedCalc and UptoDate are useful tools for doctors to consult diagnostic criteria and double check on treatment guidelines. Read more…

Long Island Technology reports that doctors share the same sentiment. What are the things that they might be missing from the 2.5 million papers published every year? Because of this overload, technology might pave way for improvement. In this case, it will be in the form of machine learning assistants.

Their proposed tasks involve reading incoming papers, filter information, and highlight important results. The last one is about a quicker way of getting a scientific idea for a certain topic. This one’s helpful for those who don’t know the keywords for the research that they’re trying to look for.

(LITN) Artificial Intelligence: Dig Up Cures Buried Online

In three years, the company plans to make a proactive version that remembers which papers you read last week and gives you new ones based on your project description. Read more..

World News Magazine explains the importance of AI and it’s role in scientific overload. If companies will be successful, we’re looking at brand new technology that can scan recently published material, sort data and emphasize relevant results.

The possibilities are endless but we’re looking at innovative technology that can reshape the medical field. We’re talking about being able to look into the millions of information about major diseases like cancer.

Artificial Intelligence Could Dig Up Cures Buried Online

Artificial intelligence could be a solution to science overload: machine learning assistants to read incoming papers, distill their information, and highlight relevant findings. Read more…

It’s a great idea to be able to find that scientific literature can eventually have a place in a clinical setting. It may be a good thing as it promotes collaboration between hospitals and technologists. There is strong hope that it will enhance the condition in the medical field.   

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from The Nutrition Club

Changing Your Life Is Not a 45-Day Challenge

If years of neglect have gotten you where you are, a temporary diet is the worst possible tool for getting you back to health.
“Check out our new 30-day detox!”
“Sign up for the 90-day paleo challenge!”
“Get ready for bikini weather with our 45-day beach booty diet!”

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10 Lessons in Mindfulness

You can overcome the landscape of distractions and get more from each moment of your training.
There’s an old adage that says “wherever you go, there you are.” The literal truth of the statement is obvious, but the importance is in the deeper meaning behind the words. The word that captures the essence of being where you are is mindfulness. The ability to find mindfulness has been linked to everything from stress reduction, to improved memory, to enhanced cognitive ability. In short, being mindful can improve your performance and enrich your quality of life.

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Science Weighs In: Are Wearables Worth It?

However popular they may be, it’s important to know if you’re actually spending your money on something that’s effective.

Wearable tech has become an increasingly popular way to measure daily steps, heart rate, energy expenditure, and sleep. However popular they may be, it’s important to know if you’re actually spending your money on something that’s effective. In a recent study in the Journal of Strength and Conditioning Research, investigators took a look at the accuracy of eight trackers on energy expenditure and sleep time.


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Don't be Year-End Roadkill

Meet the challenge of the New Year head on, or get mowed down.

This is an article about Taxes, Holiday Marketing, Client Retention, and not going Deer-in-the-Headlights. You need this now, if any of those things are still on your to-do list.


There’s no Lame Duck session for us, no tapering, no de-load. The end of the year just zooms up, and here we are, caught in the headlights of the New Year. We have to move or be roadkill.


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Nourishing Date and Almond Energy Smoothie

You can't go wrong with this blend of nutty goodness and the underestimated power of dates.

date almond smoothie


Prep time: 5 minutes

Serves: 2



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Tuesday, November 29, 2016

Barbell Box Squat

Whether you are doing rehab or are just looking for another variation of the squat, this movement is useful to you.




This is a simple movement but it is not easy to come by.



Keep Your Nutrition On Track: Follow The Guidelines To A Healthier Body

Muscle and Strength shares these tips in order for you to be prepared in facing these possible scenarios that can hinder you from achieving your goals. A lot of things and people may contribute to that and you have to know how to steer clear of such situations in order to keep your nutrition on track.

But how do we do this? Are there any practical ways that we can do to avoid these messy cases? Check these guidelines:

The Survivalist Guide to Eating on the Go

Running into situations that put your nutrition goals in jeopardy? Learn common problematic situations and how to prepare to keep your nutrition on track. Read more…

Runners Connect tells us about these five tips that will definitely help us get better in terms of nutrition. The holiday season is already here. This can mean only one thing: families get together, high school or college reunions, friends’ dinner party, and other events.

This also associates with food and endless temptations. However, there should be a game plan to stop overeating. This shouldn’t be in the form of a pact or a bet. It should be a genuine and ultimate decision to maintain your meal plan. 

5 Tips to Get Back on Track With Your Nutrition

We can pledge that we will be good, and sometimes we may be able to hold out, but other times the smell of our fresh cooked weaknesses is just too much and we fall off the bandwagon. Read more… reports about these 10 ways to kick start our diet practices. A one size fits all approach isn’t what you need. It says that weight loss strategies should be more personalized to match the person’s needs.

Take this as an example: 60 percent of body variance comes from genes so it’s important to understand your genetic make up in order to get great effects. You can surely turn this around and make it work if you just try to match your techniques with your genes.

From Mindful Metabolism To Cutting Calories: 10 Ways To Get Your Diet Back On Track

A study by Weill Cornell Medical College in the US discovered just 30 minutes less sleep per night than normal can cause weight gain. The more sleep-deprived you are, the less regulated your hormones. You release too much cortisol, which increases your appetite and not enough leptin, which controls fat stores. Read more…  

If you’re someone who wants to really get strict when it comes to nutrition, try tracking your intake. Check Scott Herman Fitness video for more details:

The post Keep Your Nutrition On Track: Follow The Guidelines To A Healthier Body appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Breakthrough: Monkey Survives With A Pig’s Heart

South Korea’s National Institute of Animal Science announced that a macaque lived for 51 days with a pig’s heart. This means that it broke the country’s past record of 43 days. Another important fact: this monkey did not take any immunosuppressant drugs. This is quite baffling because it is normally needed in order to stop the recipient’s immune system from attacking the donor organs.

Pig hearts are similar to humans. These are often viewed by scientists as a good alternative for heart transplants. The thing is, xenotransplantation is quite a tricky subject. The transfer of organs between different species of animals is challenging because each organism’s immune system is built to eliminate alien material.

A Monkey Has Survived For A Record Period Of Time With A Pig’s Heart  

It is therefore necessary to genetically alter organs before inserting them into recipients’ bodies, in order to enable them to resist this immune response. Read more…

Independent UK reports that the possibility of humans using hearts from other animals seem to be a bit closer for the South Korean scientists. The researchers say that the heart was modified to lower the risk of the monkey’s immune system from destroying the organ.

The macaque lasted for 51 days after the procedure. The monkey was also given a cornea from the pig’s eye. The pig was genetically engineered in 2010 to generate excess amounts of membrane protein that greatly reduces organ rejection.

Transplanted Pig’s Heart Survives In Monkey For At Least 51 Days In New Record

Currently transplant patients have to take immune-suppressing drugs to stop their natural defence mechanisms from attacking the foreign body. Read more…

Telegiz informs us that this successful heart transplant from a pig to a monkey gives hope for animal-to-human organ transplantation. Oh Sung-jong, the head of the institute, implies that xenotransplantation can have a great effect globally.

Moreover, they intend to work with a company to facilitate the transplantation of pancreatic islets from pigs to monkeys with the hopes of finding a possible treatment for human diabetes patients

Pig to Monkey Heart Transplant Breaks Record

A similar experiment was done on a baboon in which a pig’s heart was able to survive for a long period of more than two years in the baboon’s abdomen. Although the baboon had its own heart in the place beating normally, the success of keeping alive a xenotransplanted heart was an unprecedented one. Read more…

If it will indeed present more successful experiments in the future, animal to human transplantation will most likely have the greatest potential in advancing the development of treatments.

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from The Nutrition Club

Smaller Brain Size: Physical Activity Plays A Role

Dr Weil Blog says that as you age, your brain is going to start shrinking. In order to stop this, your best weapon against it will be physical fitness.

Boston University School of Medicine released a research that found results which imply that poor physical fitness in the middle stages of your life is linked to a smaller size. This results to accelerated brain aging 20 years later. 

Lack Of Exercise May Mean Smaller Brain Size

New research found that poor physical fitness in midlife was linked to smaller brain snize (a sign of accelerated brain aging) 20 years later. Read more…

CNN takes a look at the study population of more than 1,500 people. The average age of these individuals were 40, and they were without any presence of diseases like dementia or heart conditions. They participated in the treadmill tests. Twenty years after this, they took another test with MRI scans.

The study discovered that those who did not do well in the test had smaller brain size 20 years later. Their exercise capacity was measure using the length of time that they can perform on the treadmill.

People Who Exercise At Middle Age Might Have Bigger Brains Later On

Researchers measured heart rate and blood pressure responses to an early stage on the treadmill test, which provides a good picture for a person’s fitness level, according to the study author Nicole Spartano. Read more…

Neuroscience News says that study author Nicole Spartano, PhD, with showed results that imply a direct correlation between poor fitness and volume.

The author explains further that the decrease in the brain volume indicates accelerated brain aging years after. The study does not prove that poor fitness causes the loss in volume. It only depicts the link or association.

‘Couch Potatoes’ May Have Smaller Brains in Later Life

The researchers also analyzed the results when they excluded participants who developed heart disease or started taking beta blockers to control blood pressure or heart problems; this group had 1,094 people. Read more…

Though it doesn’t prove that poor fitness is the reason for the decrease in size, there is a strong link involving the two. That’s why, even if it’s a bit challenging for us, running from time to time might not be a bad idea.

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from The Nutrition Club

Aging: Declining Functions After 40

Massachusetts Eye and Ear researchers discovered that thresholds start doubling every 10 years above the age of 40. This means that it eventually has an impact in our abilities to receive sensory information related to motion balance and spatial orientation.

This study was published in Frontiers in Neurology. It highlights a major decline in these abilities. Senior author Daniel M. Merfeld, Ph.D. says that the vestibular decline was apparently present beyond the age of 40. He is the Director of the Jenks Vestibular Physiology at Mass. Eye and Ear and a Professor of Otolaryngology at Harvard Medical School.

Function Declines Starting At Age 40

More than half of the population will see a doctor at some point in their lives with symptoms related to the vestibular system (e.g., dizziness, vertigo, imbalance and blurred vision). The vestibular system, made up of tiny canals in the inner ear, is responsible for receiving information about motion, balance and spatial orientation. Read more…

Science Daily says that the study conducted tests to 105 healthy people from 18-80 years of age. Their thresholds were measured in accordance to the goal of establishing if sex or age affected the system.

They found no difference between the male and female subjects. However, results pointed out that it increased above the age of 40 for all motions examined.

Function Declines Beyond 40

The researchers also found that these increasing thresholds strongly correlated with failure to complete a standardized test for balance. This correlation shows that fall risk is substantially impacted by vestibular function. Read more…

NewsWise reports that the correlation between the thresholds and balance also imply that there are better methods to screen for functions and ways to improve therapy that can help with the thresholds.

Dr. Merfeld states that they’ve been aware that individuals with vestibular disorders have disturbed balance. In order to help patients, it’s possible to come up with balance aids or exercises to enhance their balance and function.

Function Declines Starting At Age 40

The correlation between vestibular thresholds and balance also suggests that there may be better ways to screen vestibular function and ways to develop therapies that may improve their thresholds. Read more…

The findings of the study help the medical field identify the effects of declining functions to older adults. It suggests that a form of therapy or aid can still developed in the future.

The post Aging: Declining Functions After 40 appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

What To Do If Sex Hurts

Pain during sexual intercourse, called dyspareunia, is a common (but under-reported) experience. This pain can be due to a variety of factors, but unfortunately because of the taboo nature of the subject, many women suffer for years without getting help. They assume that there’s nothing that can be done about the pain they’re experiencing and so they simply choose to live with it instead.

The truth is, a lot can be done to help women who suffer from pain during sex, including physical therapy. To help shed light on this topic and increase awareness of possible treatments, I interviewed Pelvic Floor Physical Therapist Sandy Hilton about this topic.

Interview with Sandy Hilton, DPT

Tell us about yourself:
I am a Doctor of Physical Therapy and have been practicing since 1988. I am the co-owner of Entropy Physiotherapy and Wellness, serving Chicago to restore hope and movement in those dealing with persistent pain, incontinence or painful sex. I serve as the Director of Programming of the Section on Women’s Health of the American Physical Therapy Association and am a member in several international organizations dedicated to providing top-notch health care.

What are some reasons that men and women might find sex to be painful?
Over 1 in 7 people experience pelvic pain and roughly 90% of those will have painful sex. There are multiple causes of pelvic pain in men and women. painfulsex-450x301If it hurts in your pelvis, groin, belly, genitals or the hips during or after sex, you should see a physician for a good evaluation! Find a pelvic health specialist in your area, look for Urologists, Urogynecologists or Gynecologists who are experts in pelvic pain and sexual dysfunction.

Common causes that we see in the clinic are related to stiffness of the muscles of the pelvic floor (those that you tighten when you do a Kegel), sensitive nerves in the area (from injury, repetitive use like long bike rides, following an infection or even sudden onset with no traceable cause), back pain and gut problems. Diagnosis like Vulvodynia, Dyspareunia, Pudendal Neuralgia, Prostatitis and Painful bladder Syndrome may all result in pain in the perineum and painful sex. Many endure this pain for years and treatment can be delayed by delayed diagnosis, insurance limitations or being incorrectly told that there is no help available.

What type of treatment can physical therapy offer for these issues?
Physical therapists provide essential care in eliminating painful sex. The right treatment plan starts with a thorough evaluation that includes your history, your goals and a full movement screen, check your strength and coordination and importantly, test the muscles and movements inside and around the pelvis.

It’s pretty common in painful situations to have a “non-relaxing pelvic floor.”

We teach you to be able to tell when your pelvic muscles are contracted/held tight and how to relax those muscles again. This is the opposite of doing a Kegel contraction. Strength is important, but to be strong you need to be fluid, supple and coordinated.

Pain neuroscience education is an essential part of comprehensive treatment. Understand how the pain system works will give you daily reassurance and hope that the movements and function you have lost will come back with careful, coordinated treatment. We teach you to understand pain and ultimately, to change your pain. Part of this is learning to do Graded Imagery and Graded Exposure, tools that train your brain and your body (we really can’t separate those things!)

Other treatments may be using biofeedback (EMG) to show you on a screen the activity of the pelvic muscles, the use of dilators or vibrators for tissue stretch or relaxation, instruction in Mindfulness/Meditation and movement re-training that may include Yoga, Feldenkrais or Franklin Method exercises.

Exercises To Do And Exercises To Avoid Post-Pregnancy

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How long does it take to see progress?
I expect to see change from one visit to the next. It’s going to take some time, but really, you should see and feel measurable improvement each week. I think it’s faster to make change if you get to treatment quickly! I’d love to see people within the first 6 weeks of their condition rather than they typical “I haven’t been able to have comfortable or pleasurable sex for 5 years.” That’s way too long to wait before getting help!

What if the OB/GYN says the patient doesn’t need physical therapy (or says they need surgery?)
Some physicians don’t know what physical therapy can do to help. They may think that physical therapy for pelvic health is just teaching kegels – and I agree that wouldn’t be helpful for pelvic pain. When the doctor understands that physical therapy is a great way to get the brain, mind and body doing better, to bring the pain response down and restore healthy motion to the irritated parts, then they often are agreeable to a trial.

If it isn’t a life threatening condition then a qualified pelvic health physical therapist is a sensible first try!

Besides pain, what are some other reasons that folks might avoid sex?
Incontinence will certainly play a part in wanting to avoid sex. Pelvic organ prolapse is another condition that may make it uncomfortable to have sex. painfulsex-247x370For both men and women there may be changes in hormonal levels that make sex not interesting, not comfortable or you may be concerned with changes that come with age. There is help for many of these things, often with coordination between your MD and the physical therapist.

What if a patient says, “I had surgery to “fix” my problem, but I still have pain, why?”
Pain is a protective response that has to do with if your brain thinks the area where your hurt is in need of defense! If you’ve had a surgery and the pain persists, it may be less about what’s happening in the area and more about protecting it – this is all outside your conscious awareness, it’s a pretty cool system and we would die without the ability to feel pain. BUT – if you are stuck in pain, then you need to get to someone who can help you figure a path back to well being. It takes training the brain and the painful area both! There is hope.

Anything else you want to mention about sex?
Sex and intimacy are an important part of life. It helps us to feel connected, wanted, appreciated and it is great for your pelvic muscles. Orgasms are helpful for staying healthy!

Thanks so much, Sandy, for sharing your expertise. You can find Sandy on Twitter at @SandyHiltonPT.

Note from GGS: This interview was published on and is shared here with permission.

Stories From Women Who Have Experienced Pain During Sex

I had an uncomplicated vaginal birth in January. Things didn’t feel great in my pelvic floor but I thought it was expected after growing and pushing a baby out! Two weeks postpartum, my midwife gave us the go-ahead to have sex, and at about three weeks postpartum we tried. It was excruciatingly painful, we weren’t even able to go through with it because everything was too tense and tender.

I asked some close friends who’d had babies, and none of them had this experience. We tried again and again, and continued to have the same result. Usually ended up with me crying in pain and disappointment. I got even more upset. No one ever told me this was possible. All you ever hear about is women getting ‘loose’ after having a baby, but for me it was like I was smaller!

At my six-week check up with my midwife, I finally shared with her how I was feeling. She couldn’t explain it and told me it would just take time and practice, but she referred me to a pelvic floor physical therapist for some heaviness/weakness I was still experiencing.

Once I went to see the physical therapist, who did some manual release and gave me some exercises to work on, things started to improve, though they weren’t perfect. After months of some improvement, I had saw a pelvic floor physician, and she prescribed estrogen cream—that was the game-changer. I wasn’t tender anymore, which meant I wasn’t tensing up in fear of the pain. It took a lot of self-advocacy and insisting that things weren’t right to finally get back to a point where I look forward to enjoying sex again, at nine months postpartum!

— K.C.

At age 20, I started to experience dyspareunia due to pelvic floor dysfunction which accompanied the diagnosis of interstitial cystitis, a chronic bladder disorder. My then-boyfriend and I experienced difficulties with sex and all of the troubling intimacy problems that come with it.

Once I started to control my bladder symptoms, I put the pelvic floor problem off for a while, hoping it would somehow subside. When it didn’t, I concluded that it was something we would just have to live with. Of course, as supportive as he was, this only caused more distance between us, and with each passing day, I felt more and more inadequate. At this point, the symptoms had begun to trickle into other aspects of my life. It got to the point where I wouldn’t sit in chairs anymore because it was too painful.

I was lucky enough to find a gynecologist in my area who specializes in these issues, and she suggested a pelvic floor physical therapist. With some hesitance, I started seeing her twice weekly, and I noticed improvements almost immediately. Like anything else, it didn’t change overnight. But with compliance, sex became more comfortable within a couple of months. Eight years later, I still continue the exercises regularly, I no longer look towards sex with trepidation, and my now-husband and I are much more confident in our physical relationship. Without a doubt, choosing to see a physical therapist for these issues was one of the best healthcare decisions I’ve ever made.


I was experiencing discomfort during and after sex in early postpartum, after my C-section birth. This can take women by surprise after a Cesarean, but it really is more common than you think. For me, I was experiencing some pain around my incision during sex and a burning sensation afterwards.

I had began working with my pelvic floor physiotherapist at five weeks postpartum, so luckily I had a trusted source to talk with, even before I started having sex again.

After two or three sessions of internal release work done by my physio, all the pain and stinging gradually subsided. We also talked about certain positions during penetration that can be more comfortable for postpartum mamas. As always, pelvic floor physiotherapy is the #1 thing I recommend moms do after pregnancy!

— J.M.

I have been seeing a pelvic floor PT since June of this year. I was seven months postpartum at that point, and along with SUI and diastasis recti, sex with my husband was also painful. I knew something was wrong and I needed help when sex never got better, it always hurt, and I was always peeing during anything strenuous. I found out about a pelvic floor physical therapist through my own research, as the organization that I was following throughout my pregnancy and postpartum had no mention of it or why I would need to see one.  Since being in physical therapy, sex is back to normal (when it happens), my diastasis is mostly closed, and my fascia has much tension when I’m working—and no more peeing my pants!

— E.D.

Exercises To Do And Exercises To Avoid Post-Pregnancy

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The 6 Hour Calorie Window

According to a new study, the time of day you eat may be a lot more important than you'd think.

"Eating right" is about so much more than just avoiding processed foods and cutting back on sugar. A healthy diet means many things: eating the right balance of macronutrients, getting plenty of micronutrients, eating the right number of calories, even eating at the right time of day. According to a new study, the time of day you eat may be a lot more important than you'd think.


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Manduka Pro: Still the Best Mat for Yoga

Here's a yoga mat that provides a stable, quality surface for your practice.

Yoga teachers and students alike are always looking for a yoga mat to last them a lifetime. The Manduka Pro yoga mat is an outstanding product for stable, safe, durable, and cushioned practice. This exceptional high quality yoga mat is thicker, longer, and wider than most yoga mats on the market today.

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Chase Worthy Goals and Quit Fitness Addiction

If you say "gym is life" without a twinge of irony, maybe it's time you take a break.
No, this isn’t some quirky, witty way of tricking you to read about the benefits of exercise. I'm not promoting some new program that’s “anti-fitness,” or uber-ultra-functional in nature. It’s a call to action regarding your own personal motivations when it comes to fitness.

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Micro-Performance Enhancement: Energizing at Cellular Level

What you eat and drink today will either fuel you or degrade you for your upcoming activities.

Participation in collegiate sports requires a high amount of discipline, attention to detail, and the ability to successfully balance a variety of responsibilities. Coaches are then tasked with the management of their athletes, athletic directors are in charge of the athletic department and its coaches, and finally the NCAA regulates the universities and their athletic departments.

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Is Vitamin D Deficiency a Performance Blocker?

As awareness of our bodies grows, taking things like vitamin D levels into account is becoming increasingly important.

The strongest man in the fictional universe, Superman, derives his power from the sun. Chances are you’re not a superhero, but this phenomenon isn’t purely science fiction. In fact, it imitates your own athletic power.


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Monday, November 28, 2016

Are You Working Out Enough To Lose Weight?

My Fitness Pal shares that with all the activities we have, it’s amazing to know that we still find time to be with our families, do our work, events, exercise and sleep. We might not be able to find time for sessions at the gym but we can still squeeze in some work in our tight schedules.

Alissa Rumsey, a registered dietitian and certified strength and conditioning specialist, suggests that you can work out at least three days a week. Just make sure to incorporate some cardio work for one day, and then two full-body strength training days.

Are 3 Workouts a Week Enough for Weight-Loss Results?

While you might not reach Olympic-levels of fitness this way, it is the most efficient — and more importantly, the most effective — way to reach your weight-loss goals Read more…

There are a lot of things that influence weight loss. To be more particular, your age, weight, activity level, genes and food to consider. Understanding these things will let you know how much exercise you need to perform to see definite results.

It’s understandable that calorie intake is a big factor for losing weight. When you use more calories than you are eating, your body makes use of the fat storage in your body. This makes your weight decrease. But that’s not the only thing to focus on.

How Much Weight Will I Lose Working Out 3 Days a Week?

A healthy adult who can only workout three times a week should engage in at least 20 minutes of vigorous aerobic exercise and some strength-training twice each week. This is a minimum amount of exercise needed to maintain your current health level. To increase weight loss, increase the amount of time you spend doing cardiovascular exercise. Read more…

Popsugar gives us some insights about effective workout durations. If you want to lose weight or just maintaining your figure, you need to check these guidelines in order to help you out with your routine.

Diet is a good way to start a healthy lifestyle. Physical activity plays a part in this too. If you’ve determined your workout goal already, check the details below how much time you should be spending on moderate or vigorous workouts every week.

How Much Should You Be Exercising Each Week?

If you want to . . .

Lose weight: Creating a calorie deficit that results in weight loss is hard work. Most recommendations say that to lose weight, you must exercise for at least an hour a day, five times a week. The type of exercise matters, too. The FDA says that the best way to exercise for weight loss is the kind that gets your heartbeat up, so light-intensity exercise — like walking or doing some household chores — won’t contribute very much. Read more…

Check this intense workout that can burn 300 calories in just 30 minutes:

The post Are You Working Out Enough To Lose Weight? appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Is Diabetes Caused by Toxic Fat Buildup?

Further studies into the effects of ceramides will hopefully provide a better understanding of how to prevent these fat cells from increasing diabetes risk.

The CDC estimates that over 29 million Americans live with diabetes, and an additional 86 million are living with prediabetes (higher than normal blood sugar, but not enough for a diabetes diagnosis). In 2013, diabetes was the 7th most common cause of American deaths, and is the primary cause of adult-onset blindness, lower limb amputations, and kidney failure.


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5 Movements to Unlock Your Leg Power

You can't get the most out of your legs if your movement patterns are wrong.
Focusing on movement efficiency should be a primary aim of any well-constructed strength and conditioning program. Moving well requires a combination of mobility (flexibility and range of motion within the joints) and stability (motor control and postural musculature). On a continuum, achieving optimal fitness and athleticism looks like this: 

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Fat Loss Is a Steep Climb to the Bottom

As you get leaner, the battle against your body fat becomes harder.
It seems like body fat accumulation has become a hobby for many. It's a very simple process. First, you consume a large amount of high-calorie, low-nutrient foods. Then you bust your butt at not being physically active. BOOM! You're in the fat accumulation club. It's where biochemistry meets a lack of discipline. 

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Sunday, November 27, 2016

Squat/Pull/Press: A 4-Week Strength Challenge

A 4-week program that takes you right up to the end of year with serious gains.

This strength cycle should help you prioritize overall squat, pull and press strength. The final week will be a test week of sorts, some lifts you will be allowed to max, others you will be given a set rep number to achieve at heavier weight.


If you do not know how to power clean, you may substitute box jumps or squat jumps, use the same sets and reps. If you do not have 100% numbers to work from, base each day on feel using the same worksets and reps.


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Diet Sodas and Non-Nutritive Sweeteners: It's All Bad

For those who want to be healthy, it's wise to eliminate soda from the diet completely.

Diet sodas have been the subject of hundreds of studies in the last decade. The majority of those studies have found that diet soda is unhealthy, due to the artificial sweeteners it contains. For example, a 2009 study discovered that daily consumption of diet soda increased metabolic syndrome risk by 36%, and type 2 diabetes risk by 67%. Staggering numbers—and a reminder of the danger of diet soda.


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Nobody is Doomed to be Fat

Don't believe the naysayers who will tell you everything is beyond your control.
From the same newspaper (and author, Gina Kolata) who told you exercise has no impact on bone health comes a new claim: obesity is the result of environment and genetics, your personal choices don’t matter, and the only effective treatment for extreme obesity is bariatric surgery.

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Vegan Yam, Lentil, and Ginger Stew

A delicious way to help digestion and fight off muscle soreness.

Vegan Yam, Lentil, and Ginger Stew

vegan yam and lentil stew


Prep time: 10 minutes

Cooking time: 30 minutes

Serves: 4-6



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Saturday, November 26, 2016

Opposites Distract: Stress Versus Fitness

Stick to your fitness routine, even when work gets stressful -- it might save your life.

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Easy Egg and Yam Bake

A breakfast bake that is delicious at any time of the day.

Easy Egg and Yam Bake

egg and yam bake


Prep time: 15 minutes

Cooking time: 60 minutes

Serves: 4-6



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PE: Literacy For The Body

We have an obligation to teach future generations how to be healthy, above all else.
The dawn breaks on cool, misty morning. Awakened by hunger, a young man gathers his tribe. The winter is coming and they must hunt for boar meat and hides. He instructs the tribe’s children to gather nuts and grains, while the adults start out into the forest, eager for the chase. Despite the stakes, no one is afraid. There is a sense of vitality and life to the moment. All of them have a mission. They all contribute to the whole. It’s as if each person was made for this moment.

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Friday, November 25, 2016

Your Easy Guide How To Do Lunges

These belong to basic moves that you can do everywhere. It doesn’t even matter when: you can conveniently perform these as part of your routine. It’s pretty easy to execute and there are variations so you’ll never get bored of them.

Lunges let you pump up your heart heart and target your muscle groups all at the same time. That includes your glutes, hamstrings, quads, calves and abs. Check this guideline to make sure that you’re doing it right. You want to avoid any possibility of getting injured while exercising and this is your best bet:

The Quick Guide to Lunges

It’s important to do lunges properly, as bad form can result in you not getting the full benefit of the exercise, or may even cause injury. There are several variations to the squat, but here are 6 tips to ensure proper form when executing basic squats. Read more… says that this exercise needs to be performed the right way. Though this is pretty convenient for most, make sure that your execution is correct or you’ll be doing more harm than good.

This is an essential exercise for people who want to shape their legs and backside. If you’re planning of including this exercise in your routine, it’s good to be aware of these tips before you start!

Know Your Basics: How to Do a Lunge

The basics: It’s important to do lunges properly so you don’t put unwanted strain on your joints. Here’s how to perfect your form Read more… tells us effective ways in performing the perfect lunge. The position is somehow similar to tying your shoe or proposing on a bended knee. If you’ve done either of these, then you know your stuff.

This is a single-leg body weight exercise that focuses on your core, hips, glutes, quads and hamstrings. It’s helpful in developing lower-body strength and endurance. What’s even greater is that it is good in correcting muscle imbalances.

How to Do the Perfect Forward Lunge

They’re also a great beginner move. Why? Because you pretty much do them daily (they mimic our walking pattern). Master the move by following the steps below from personal trainer Greg Nieratka. Read more…

Health Magazine demonstrates the perfect form here:

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from The Nutrition Club

Research Shows Diet Drinks Prevent Weight Loss

Daily Mail UK reports that diet sodas or any other drink actively stop weight-loss because of chemical content that has particular effects on an individual’s metabolism. These beverages contain aspartame, which is an artificial sweetener.

This releases phenylalanine which disrupts the function of an enzyme that facilitates a good metabolism. As a result, it eventually prevents weight loss and causes weight gain.

Diet Drinks Actively Prevent Weight-Loss Due To Chemicals That Disrupt Metabolism, Study Finds

Low-calorie versions of sugary drinks attract millions of people looking to shed a few pounds. But according to research by Massachusetts General Hospital, all those good intentions are derailed by the sweetener aspartame, which disrupts metabolism. Read more…

The Telegraph informs us that a lot of people choose low-calorie, low sugar options when they want to shed some pounds. The new study discovered that these can make it difficult for weight-conscious people to lose weight.

Aspartame is the main sweetener in these preferences and the scientists at Massachusetts General Hospital soon found that this causes weight gain. The mice who drank water with aspartame gained more weight than those who only received plain water.

Diet Drinks May Be Preventing You From Losing Weight

Among the groups fed a normal diet there was little difference in weight at the end of the study period. However, those on a high-fat diet given aspartame were shown to gain more weight than those receiving plain water. Read more…

Ireland AM explains what happened in the experiment. The research team monitored four groups of mice within the 18-week period. Two groups followed a normal diet. One group received plain water and the other got water with aspartame. The other two groups were introduced to high-fat diets under the same set up.

The last two groups under the high fat diets showed actual results. Weight gain was evident for the mice that got the aspartame water as well as increase in blood sugar and levels of inflammation.    

Diet Drinks May Prevent Weight Loss

Experts at Massachusetts General Hospital found aspartame is made up of an amino acid called phenylalanine, which disrupts an enzyme that is key to fending off metabolic disorders. Read more…

It just goes to show that it pays to be mindful of what we put in our bodies. Though these were performed on mice, it may be good to just limit the intake of these kinds of beverages for the meantime. A little moderation won’t hurt.

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from The Nutrition Club

Study Shows Benefits Of Predatory Bacteria

The bacterium that BBC talked about is apparently a possible solution against superbugs. The UK researchers conducted an experiment with Bdellovibrio bacteriovorus. It is a bacterium that infiltrates other bacteria. It devours the insides of the hosts and eventually swells in size.

This can possibly be used to clear a deadly infection. Due to the different bacteria strains that emerge each year, there is growing fear of an antibiotic apocalypse. This is because of the bacteria resisting the existing drugs that we have. This made the scientists try other methods.

Predatory Bacteria Can Wipe Out Superbugs, Says Study

Shigella bacteria make 160 million people ill each year, and more than a million die, largely through contaminated food. Tests in a laboratory dish showed the predatory bacteria caused the population of superbug Shigella to collapse 4,000-fold. Read more…

The series of conducted experiments show that a dose of Bdellovibrio bacteriovorus can be quite helpful in fending off superbugs. The findings also show that there were no side effects in the process. 

Dr Serge Mostowy, from Imperial College London, states that it is a creative approach and what’s remarkable about this is the inability of the host to resist. This can lead to numerous discoveries for antibiotics that can be used for both animals and humans.

Superbug Breakthrough: New Predatory Bacteria ‘Could Fight Lethal Infections’

Further tests in fish larvae showed a deadly dose of the superbug led to only 25per cent surviving for three days. But when the fish larvae were also “infected” with the predator, survival soared to 60 per cent. Read more…

New Atlas discusses the events that happened during one of the experiments. The team introduced the Shigella strain to zebra fish larvae, and then followed with Bdellovibrio.

The Shigella strain went down for the fish that had the Bdellovibrio shot. The zebra fish were chosen for the experiment because of their skin. It’s translucent so it’s easier for scientists to observe what’s going on inside.

Predatory Bacteria Help Fight Antibiotic-Resistant Bugs In The Body

Bdellovibrio even managed to fight the infection in zebrafish that had had their immune systems compromised and as a result had no white blood cells. That said, it was more successful in otherwise healthy subjects, which supports the idea that the bacteria cooperates with the host’s immune system. Read more…

Once the form of treatment gets finalized, this is going to present a lot of possibilities. It’s going to be a great technology in antibiotics and it will surely benefit humankind.

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from The Nutrition Club