Change Your Choices

Change Your Life…Tips for a healthier you

An Easy Treadmill Workout!

 

The treadmill does not have to be boring!

The title is a bit misleading- the instructions to this workout are easy but the workout itself is pretty intense! 

With the weather turning colder and daylight hours getting shorter, many of us are being forced indoors which means getting on the treadmill, bike, or other cardio type machine.  I like to mix it up but tend to end up on the treadmill on the days I don’t teach cycling. 

Here is a great 30 minute workout that will burn lots of calories and get your heart pumping:

Start at a fast walking pace (I use 4.5) and 0 incline.  At 1 minute, raise the incline to 1.  At two minutes, raise the incline to 2. Continue raising the incline 1 degree until you get to 15.  Keep your speed up as long as you can, I usually decrease the speed to 4 at around 7 on the incline.  DO NOT hang on to the side or front bar, keep those arms swinging!  Decrease 1 degree at minute 16, drop one more ant minute 17, etc. until you hit 30 minutes and are back to 0 incline.  Adjust your speed as needed but be sure to let your heart rate drop down during the last 3 minutes or so.  Most people skip the very important cool down.    You run the risk of feeling faint or passing out if you hop off the treadmill when your heart rate is high.

If you are new to the treadmill you might want to  make it a 15 minute workout by only taking it to 7 and back down.  Continue adding a minute or 2 each day as you increase your endurance.  There are many different treadmill workouts to bust the boredom, I’ll post some more next week.   

 

Drink water throughout the routine and have a towel ready at the end!

 

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Fresh Fruit and Yogurt Parfait

Here’s a great recipe for breakfast or an afternoon snack.  I also like it before bed if I am working out early the next day. 

Yum!

 
Fresh Fruit Parfait

>Sugar free light vanilla yogurt.  Blue Bunny scores a 100 on the Nu Val Nutrition scale!
>Blueberries
>Strawberries and/or raspberries
>Walnut pieces

Spoon some yogurt into a parfait  or wine glass.  Actually, any sort of container will work for this but it is impressive in glass!

Top with blueberries, then more yogurt, then raspberries, then yogurt, then blueberries.  A dollop of yogurt  on top and a sprinkle of walnuts make it look pretty! 

Nutrition (approximate) Calories: 217, 0 fat, 91 mg sodium, and 24 g of sugar.  I know that seems like a lot of sugar but it is naturally occurring sugar in the fruit.  All yogurt is not created equal so use Nu Val if your store offers it or compare sugar content- some yogurt is comparable nutritionally to a candy bar which pretty much defeats the purpose,

Enjoy!   

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Taste Test- Subway Oven Crisp Chicken Sub

My sandwich looked nothing like this one!

This sounded like the perfect sandwich.  I love fried chicken but it is fairly unhealthy.  I love Subway because most of their options are quite healthy so this had to be a win-win.  I ordered the footlong for $6 rather than the 6″ for $4 knowing I would save half for lunch tomorrow.  This sandwich is advertised as “deep flavor without the deep fryer” so it had to be good!

The first thing I noticed is that this sandwich takes awhile to make.  She (her name was Karen) has to take the “chicken” and put it in the toaster oven. (Side note-“chicken” is in quotes because this thing they call chicken looked nothing like any part of a bird.  I suspect it is parts that have been pressed together, bleached, and formed.) Anyway, while this heated, Karen had to slice the bread and toast it in another oven.  Once the chicken was “crispy” it was put on the toasted bread.  I added lettuce, onions, cucumbers,  black olives, and a bit of sweet onion dressing.  This was quite an ordeal for Karen but she finally finished this masterpiece.  I also ordered the new yogurt parfait, more on that later.

I expected this hot and crispy sandwich to be  spicy like KFC, but I would say it was more like a white sponge on bread. I tried to pick out some chicken to see if it had any taste but it was stuck to the bun.  it also doesn’t reach to the end of the bun so the first and last bite are just bread with no sponge.  Honestly, I have never been so disappointed with a Subway sandwich.  There was no crispy, no crunch (except for my toppings), and no flavor.  The only saving grace was the sweet onion dressing but to add insult to injury, I dribbled it down my shirt! 

Well, it failed the taste test but at least it was healthy.  Or so I thought.   I really need to learn to figure the nutritionals BEFORE ordering. 

Calories: 420, 6.7 grams of fat, 30 mg cholesterol, and 930 mg of SODIUM.  Ouch. They must bread that thing with salt and it still has no flavor.  More  insult to injury! 

So, what’s the verdict?  If you want to eat a salty white sponge on bread, try this sandwich.  If you want flavor, freshness, and nutrition- check out some of the other menu options. 

My parfait looked nothing like this, either.

I usually get a macadamia nut cookie as a reward for eating a healthy sandwich but Subway has been pushing the yogurt parfait so I tried that as well.  It was better than the sandwich and healthier than the cookie but still somewhat disappointing.  I could tell it wasn’t made fresh that day (as advertised) because the fruit juice was really broken down into the yogurt.  The blueberry skin was also chewy which is an off-putting texture to me. 

Calories: 160, 2 grams of fat (1 saturated), 80 mg of sodium, and 24 g of sugar (6 teaspoons).  Better than a cookie, but the Mc Donald’s parfait is slightly better on nutrition and way better on taste.  Even better?  Making your own- I’ll post a recipe tomorrow. 

Overall, a disappointing trip to Subway.  I’m going back to my old standby turkey sub next time.   The yogurt might get another shot- unless those macadamia nut cookies throw themselves in my bag!

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Functional Fitness

I referenced Functional Fitness in my post about the Turkish Get Up so I thought I would discuss it a bit more.  There are always new buzzwords in the exercise world and Functional Fitness is really hot right now.  It has also been around for years, in fact, it is fancy talk for “stuff you do every day.”  When I was working on my Silver Sneakers certification we learned to compare the movement we were doing to the way we would use this movement in real life.

A dead lift or deep squat is similar to lifting a child or grocery bags.  Overhead press is the motion used to put dishes in a cupboard.  A diagonal reach with a medicine ball mimics reaching for something off the top shelf of your closet.  One foot typically comes off the ground and one are reaches further, putting you off-balance.  Think about how many muscles are having to work together to allow you to do function each day.  If you quit working those muscles, they will quit working together. 

I’m not a big fan of machines at the gym- I use them if I  want to see how much weight I can press, but they aren’t practical.  How often would you ever sit in a chair and push super heavy weight with your legs?  Or lay on your belly and curl your legs behind you?  Dumbbells, barbells, bands, balls, and Bosu‘s are much more practical and you don’t need to invest a lot of money to get a good workout.  The object is to have strong muscles that work well together, not as individuals. 

So,  what are the best functional exercises?  Here are a few of my favorites Part 1:

1. Medicine ball squat with overhead lift       

Functionality: Even though you lift things – like groceries, your kids, and other objects – with your arms, your legs and back are also key players. This exercise strengthens your legs, glutes, lower back, arms and shoulders.

Exercise: Stand with your feet wide, holding a light medicine ball in front of you in both hands. Squat down moving your rear back, keeping your knees over your ankles and lower the medicine ball to the floor while keeping your head up and back straight (don’t hunch). Return to a start position and lift the medicine ball up over your head. Repeat squat and lower ball to the ground.

Perform 3 sets of 10 repetitions. Increase weight of the ball as you get stronger.  When you get really good, try it on a bosu or balance board.

2. Stair climb with bicep curl

If you don't have weights- improvise!

Functionality: Whether you have stairs at your house or have to climb them elsewhere, using stairs as part of your fitness program will keep your legs conditioned – not to mention toned. Partnering stair climbs with bicep curls will strengthen your arms and improve your ability to carry things up the stairs. This exercise will also boost your cardiovascular fitness.

Exercise: Stand at the bottom of a flight of stairs holding a 5- to 8-pound dumbbell in each hand. Climb the stairs while performing bicep curls. Walk or run down the stairs holding the weights but not doing curls.

Repeat 5 to 10 times. Increase the dumbbell weight as your arms get stronger and mix up your climbs by taking two steps at a time for a flight or two.

3. Knee lift with lateral raise

Functionality: This exercise improves your core strength and balance as well as strengthens and tones your shoulders.

 

Add a knee raise to waist level for balance and core strength

Exercise: Stand tall with a 5-pound weight in each hand, arms to your sides. Lift your right knee until it reaches hip level while simultaneously lifting your arms straight out to the side to form a T at your shoulders. Hold for 2 seconds making sure your belly button is pulled back towards your spine then lower to start position.

Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger. If you are a beginner, don’t use weights or use very light weights, especially for women.  A lateral raise is not easy so you need to build up.  When  you get really good, close your eyes at the top of the movement when your knee is bent at the waist and arms out.  This isn’t easy, regardless of skill level.

4. Torso rotation with medicine ball

Functionality: Having strong obliques is key in avoiding lower back injuries. This exercise improves the strength and coordination of all of your core muscles – and will improve your tone and tighten your waist.

Exercise: Sit on the ground with your knees bent, feet flat on the floor, holding a medicine ball at your chest with both hands. Lean your torso back away from your thighs, increasing the angle at your hips and pulling your belly button in towards your spine. Maintaining your hip angle, rotate your torso to the right, moving your right elbow towards the floor behind you. Return center and rotate to the left.

Repeat 10 to 15 times for each side. As you get stronger, perform the rotations with straighter arms and/or use a heavier medicine ball. Always keep your belly button pulled in.

Investing in a medicine ball is a good idea but this can be done without one.

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“You Haven’t Changed a Bit!”

 

This isn't my class reunion, but it's pretty close!

I have a class reunion coming up at the end of this week and while I’m not necessarily freaked out by that, I would be lying if I said I had no apprehensions. I think the worst thing to hear at your  30 year reunion is “you haven’t changed a bit.”  Really?  I certainly hope I’ve changed!    Some things are not so great like the fairly deep wrinkles around my mouth and eyes but I like to think that   those are from having lots of reasons to laugh and smile the past several decades.

My hairstyle has certainly changed for the better!   I remember washing, drying, setting in hot rollers, using a curling iron and tons of hairspray every day to get a “Farrah”hair do with those flowing curls and bounce only to have it flat to my head by the time I got to school.  Even worse- my mom attempting home perms to give my hair some curl or body.  There are a few yearbook pictures that make me cringe!  You won’t find any gray in my hair but that’s because my stylist can work miracles with chemicals and dye.  I have not given in to the gray is beautiful mantra yet, but I might soon! (maybe in another 10 years…) I also wear glasses most of the time now. I have been fighting the fact that my once perfect eyesight is gone and have decided that glasses are a sign of wisdom.  Or maybe I am just frustrated with not  being able to read anything other than large print!

 Best of all, my attitude has  changed.  I went to a small school and grew up in a small town so it was somewhat difficult to be an individual.  You didn’t want to be too “different” from everyone else or you would be considered an oddball and shunned.  We were basically labeled as   jocks, music geeks, nerds, smart kids, or dumb kids and you conformed to fit the label you were given.  There were sub species involved in these groups, but this was pretty much it.  It seemed like either you were popular or not and for some reason that was a big deal for me.  How did one get in a certain group?  Was it looks?  Family? Social status?  I don’t know the answer- but what was important then certainly isn’t important now.  Many of us have reacqauinted on Facebook and I am amazed at how much I have in common with those I didn’t necessarily hang out with in high school. It’s been fun to discover the people we have become.  

I once had a manager who was helping me through a rough patch at work and said “You have two strikes against you in this business.  You’re young and you’re female.   Remember-you WILL get older.”  I know that seems odd, but I think back on his words and they really make sense.  While aging has many issues ( mostly dealing with my own vanity),  it brings wisdom and self-confidence that isn’t there when you are young.  I also learned that being female is a great advantage in the world if you don’t think of it as a handicap or an excuse. 

 Take a look in the mirror, ignore those extra pounds and wrinkles and see who you really are, that’s all that matters.

 I  am looking forward to seeing everyone and telling them how much they HAVE changed since high school.   It’s a compliment!

Here's a toast to the Class of "81!

 

 

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Get Up!

 

 

Step by step pictures. If you need movement, click the video below!

 I have been teaching Strength and Weightlifting classes at the Y for several years now so I am always looking for new moves so we don’t become bored.  I recently came across the Turkish Get-Up and thought I would give it a try.  This is not a new move, it’s been around since the late 19th century, but I had never tried it because it seemed too easy.  Many people equate strength for huge muscles, or  feats of strength (Happy Festivus for you Seinfeld fans!), or throwing a stone half way across a football field. But strength is our ability to contract our muscles to do work: to hold a pencil; to sit up; to roll over in bed. All of these movements represent the coordinated actions of muscles working together.

Our bodies are constantly fighting gravity and we need to build strength in order to stay upright.  As we age we lose muscle mass which means we need to incorporate some “functional” moves meaning they strengthen muscle, build coordination, and train muscles to work together.  These functional exercises have practical use in your everyday life. 

If you take a tumble and fall down- you need to get up.  I know that sounds ridiculous but there are many people who cannot lift their own body weight off the floor which can lead to all kinds of problems.  Enter the Turkish Get Up. 

This is typically done with a kettlebell but can be done with a dumbbell as well.  If you are new at strength training, you might want to skip using a weight for a while. 

1- Lay down on the floor (on your back) with a kettlebell or dumbbell next to your right side.  (I use a 10 lb but beginners should use 3-5 lb.) Grab the weight and roll to your left side while raising your arm with the weight above your head

2-Keeping your right arm straight (but not locked) throughout, press up to your left forearm.  At this point your right leg can come in front of your left leg.  Keep looking up at the weight.

3-Press to your left hand and sit up.  (keep that right arm up!!) This next step is the tough part. 

4-Holding your core tight shift your weight to your legs and push yourself up.  Sounds easy when you’re reading, doesn’t it?  I have been doing this for a few weeks now and still have to cheat and let my left hand give me a bit of a push,

WAIT-WE AREN’T DONE!  We have to go back to the floor.

5- Still keeping that right arm up, lower yourself to a squat.  Set your hip on the floor, tighten your mid-section and gracefully bring yourself down to your hand, then forearm, then all the way to the floor.  You will snicker as you “gracefully” do this until you master this move.  Just try not to hit the floor too hard!  It’s all about strength and control.

6-Do this 4 times, then flip over, shift the weight to your left arm and do it 4 times on the other side.

WHEW!  I have some very fit people in my class and they were winded and sweating when they finished.  If you can’t do 4, do 2 and try for 4 next time.  After you have mastered 4, go for 6 and build to 8 on each side.  This will take 3 times per week for several weeks for most people. 

I looked at all sorts of videos online and found  most of the trainers to be much too talkative or slightly over the top.  This video is really amateur and for some reason she has her camera sideways, but she executes it perfectly.  I don’t do the little fetus curl at the end but I suppose you could add that- just don’t stay that way- you have to keep pushing!

 

http://www.viddler.com/explore/Laura_Pasik/videos/2/

 

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Take a Trip to Mexico!

 

 

This is where we are going on our e-vacation!

Well, it’s an e-trip, but it’s a nice e-vacation with an e-magazine!  We live in Manzanillo a few months out of the year and I have been writing for our local magazine there.  This publication is not only for the U.S. and Canadian snowbirds like us, it is also for those who live there year round. 

Here’s the link :http://www.manzanillosun.com/Emag.html Click on the cover of the September magazine for the latest issue or check out the back issues for more articles.

It might take a few moments to load and you should probably take a glance at the directions to get the full viewing experience but it really isn’t difficult to navigate.  You’ll find me on the Fitness and health page (of course!) 

Take a look through the magazine, lots of fun articles about living in Mexico- enjoy your e-cation!

This is the view as you are landing. Close your eyes and take a 2 minute stress reducing e-vacation!

 

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Extreme Recipe Makeover

Those of you who have been following this blog know that I have issues with dark green leafy vegetables.  I don’t like them.  At least I think I don’t like them until I actually eat some.  I have recently started eating spinach and I’m surprised that I like it!  I easily eat it raw and I found that if I bury the cooked under enough cheese I can eat that, too.  I found a recipe for Spinach Enchiladas that looked good but the nutritional information was scary.  Here is the original recipe with the nutritional info.  My changes are in red.  

Cheesy Spinach Enchiladas

Ingredients

  • 1 tablespoon butter(1 tbl. olive oil
  • 1/2 cup sliced green onions  I prefer red onion, not much nutritional change so use whatever
  • 2 cloves garlic, minced  I used the jarred stuff, it’s easier
  • 1 (10 ounce) package frozen chopped spinach , thawed, drained and squeezed dry I blanched fresh spinach in the microwave though there is no nutritional difference
  • 1 cup ricotta cheese Fat free ricotta
  • 1/2 cup sour cream fat free sour cream
  • 2 cups shredded Monterey Jack cheese part skim Pizza blend
  • 10 (6 inch) corn tortillas La Tortilla factory low carb/high fiber green onion tortillas more about this below
  • 1 (19 ounce) can enchilada sauce  I would love to find a low salt variety but none yet.  Might try low salt tomato sauce with some seasoning next time
 

Directions

  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. Melt butter  (olive oil) in a saucepan over medium heat. Add garlic and onion; cook for a few minutes until fragrant, but not brown. Stir in spinach, and cook for about 5 more minutes. Remove from the heat, and mix in ricotta cheese, sour cream, and 1 cup of shredded cheese. ( I added cumin, red pepper flakes and black pepper or this would be pretty bland)
  3. In a skillet over medium heat, warm tortillas one at a time until flexible, about 15 seconds. Spoon about 1/4 cup of the spinach mixture onto the center of each tortilla. Roll up, and place seam side down in a 9×13 inch baking dish. Pour enchilada sauce over the top, and sprinkle with the remaining cup of shredded cheese.
  4. Bake for 15 to 20 minutes in the preheated oven, until sauce is bubbling and cheese is lightly browned at the edges.

    Hot and bubbly right out of the oven

 

Original Nutrition Info:

Servings Per Recipe: 5

Amount Per Serving

Calories: 578

Total Fat: 39.9g

Cholesterol: 111mg

Sodium: 415mg

Total Carbs: 34.8gd

    Dietary Fiber: 6g

Madeover Spinach Enchiladas (as best I can figure, might not be completely accurate, but close)

Calories: 250

Total Fat: 11 g

Cholesterol: 45 mg

Sodium: 906 mg

Total Carbs: 23 g

Dietary fiber: 9 g

As you can see, I dropped over half the calories, 3x the fat, 3x cholesterol, decreased the carbs and increased the fiber.  However, the sodium went up!  The big decreases in fat,calories and cholesterol comes from using fat free ricotta and sour cheese and part skim shredded cheese.   Trust me, in dairy products you will never miss the fat.  Another huge difference is the tortilla.  The basic corn and  flour tortillas, are not very healthy.  In fact, flour tortillas are just plain unhealthy.  There are so many great options now, I swear by La Tortilla Factory tortillas- give them a try. 

The big increase in sodium as far as I can tell, was in the cheese but the enchilada sauce has lots of sodium.  It’s also in the original recipe so I’m a bit stumped by that. The next time I make these I am going to look into options other than canned enchilada sauce.  These were delicious, I served them with a side of refried beans but I might have to reconsider the side dish next time.   Canned refried beans are notoriously full of fat but I didn’t realize that they are loaded with sodium until I read the label.  This is disappointing because I love refried beans, maybe I’ll have to try making them myself and see if I can make them healthier. 

Remember to read the labels and change your choices to a healthier option whenever possible, every little bit helps!

Here is our yummy lunch!

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In Memory of Vicki

 

You are at risk even if you aren't a sun worshipper

Just a few months ago, Vicki, a clerk in our deli department, stopped by my office to say hi.  We chatted a bit, exchanged some small talk and she was on her way.  As soon as she left, her department manager came by with tears in his eyes and told me that Vicki had just resigned as she only had a few months to live.  What?  I just spoke to her- she seemed perfectly fine.  It turns out Vicki had just learned that she had Stage 4 Melanoma and the doctor told her she would not live to the end of summer.  Vicki passed away on Sept. 7, she was 60 years old. 

I did some research on melanoma to find out the causes, if it can be prevented, how to check for it, and if it is curable.   If you don’t have time to read the entire post and possibly save your life- here is the short takeaway: Examine your body monthly for any moles and skin lesions.  If you see anything unusual, get it checked.

From the Melanoma Education Foundation:

Melanoma is a common but serious skin cancer which, if not removed early while it is thin, spreads internally and is usually fatal. It is often ignored until too late because, in the early stages, it may look harmless and cause no discomfort. Many people don’t realize that something small on their skin can kill them if not treated promptly.

Although it is uncommon in children under 12, melanoma occurs in every age group after puberty. It is the most common cancer in the 25 to 29 age group and second most common in the 15 to 29 age group. Women under age 39 are more likely to develop melanoma than any other cancer except breast cancer. Overall, melanoma is the fifth most common cancer in males and sixth in females. The U.S. incidence of melanoma is more than double that of new HIV infections and is increasing at an epidemic rate; 123,590 new cases are predicted in 2011. Most new melanoma patients have no family history of the disease; it can strike anyone regardless of health, physical condition, or skin complexion. On the average, there is a melanoma death in the U.S. almost every hour.

The good news is that melanoma is easy to detect yourself at an early stage while it is thin and is curable by simple, painless removal in an office setting. All it takes is a ten minute monthly skin check. This site shows you how to check your skin, what to look for, and how to decrease your risk of melanoma:  http://www.skincheck.org/Page5.htm

What causes melanoma?

Although the risk of developing melanoma cannot be eliminated, it can be reduced by minimizing exposure to ultraviolet (UV) radiation from the sun and from tanning lamps, especially during childhood and adolescence.

  • Skin damage from UV exposure is cumulative throughout your lifetime and cannot be reversed.
  • One blistering sunburn before age 20 doubles your lifetime risk of melanoma. Three or more blistering sunburns before age 20 multiplies your lifetime risk by five
    • Temperature does not affect the intensity of UV radiation; exposure in winter can be just as damaging to your skin as exposure in summer.
    • Light clouds and haze do not protect against UV exposure. A heavy overcast prevents most UVB exposure but only about 50 percent of UVA exposure.
    • Reflection of UV radiation from light surfaces such as sand, water, concrete, and snow can damage your skin. A beach umbrella may provide as little as 50 percent protection from UV radiation due to reflection from sand.
    • Being in water (or covered in water) does not prevent UV damage to your skin and may even magnify the damage.

I have been an indoor tanner for several years but as I get older it is causing a a lot of damage to my skin so I haven’t been in the booth for a few months.  The information below (also from the Melanoma Education Foundation) might keep me from sunless tanning in the future.

What You Should Know About Indoor UV Tanning

The Indoor Tanning Association is lying to you and to tanning salon operators about the risks of indoor tanning. They want you to believe that “responsible” indoor UV tanning is safe, that there is no compelling evidence that UV radiation from tanning beds causes melanoma and other skin cancers, that getting a base tan protects you from subsequent sunburn, and that indoor UV tanning may even protect you from cancer by generating Vitamin D. The absurd claims of the five billion dollar per year UV tanning industry of today and the tobacco industry of 30 to 40 years ago are frighteningly similar.

  • UVB radiation from tanning beds and tanning booths has about the same intensity as that of the sun. UVA radiation from tanning beds and tanning booths is 10 to 13 times more intense than that of the sun.
  • A 2007 Australian study found an overall increased melanoma risk of 22 to 36 percent among individuals who had used a tanning bed.
  • A 1994 Swedish study published in American Journal of Epidemiology found that tanning bed users under age 30 who tanned 10 times or more per year multiplied their lifetime risk of melanoma by nearly eight.
  • Using a tanning bed to reduce the risk of sunburn before going to a sunny climate is ineffective. A tan provides protection equivalent to a sunscreen with an SPF of 2 to 3, not nearly enough to prevent sunburn.
  • UV exposure is not required to provide an adequate amount of Vitamin D. The Vitamin D found in supplements is the same as the Vitamin D generated by exposure to sunlight. Supplements are just as effective as sunlight for those who are deficient in Vitamin D.

 

Things to remember:

-Limit your exposure to UV rays- use sunscreen everyday

-Stay out of tanning beds

-Check your body monthly and DON’T wait to get anything unusual checked out by a doctor.  It could be a matter of life and death.

Thank you to Vicki for being such a wonderful person.  We’ll miss you but we thank you for bringing awareness to this disease.  Rest in Peace.

Vicki 1951-2011

 

 

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It’s the Pits

 

I love working out but I hate trying to get sweaty workout clothes clean and fresh smelling.  The new “dri” type fabrics help keep you dry during an intense workout but the tight weave can really hang onto that funky smell, even after washing.  It also seems after a few washings that detergent alone just won’t cut it.

A few tips:

1- If you can’t wash your workout wear immediately, rinse  and hang up.  If you are too lazy to rinse, at least hang it up.  Bacteria and mildew will thrive on sweaty clothes that are left in a gym bag or hamper. If you do have mildewed clothes, try running them through a hot wash with a cup of vinegar.  It might clean up the mildew but no promises.

2- There are several new detergents for athletic clothes that I’m told work well but I think they are a bit pricey for as many loads as I do a week.  Instead, I add 1/2 cup of borax to the load.  Oxiclean or baking soda also work well.

3-Wear layers.  I have a tank that I wear under my good stuff that absorbs most of the sweat.

4- To prevent underarm stains (yellow pits), apply antiperspirants at bedtime, when your body is less sweaty.  It won’t wash off in your morning shower as the active ingredient has been absorbed overnight. This is a good habit for everyday to keep clothes stain free.

5- There is a product called PitStop that works great on yellowed pits, not just on workout clothes, but white dress shirts as well. 

You can find this on Amazon

4- Give everything a soak in Oxyclean once a month.  I don’t like to use hot water on good workout clothes so I soak in warm but cotton can go in hot.   Soak for 30 minutes before putting through the usual cycle.

Keep a can in your gym bag!

6-Smelly shoes?  Have two different pair and wear them every other day to let them dry completely.   Dr. Scholls makes a spray that is also effective and the new anti-bacterial socks can help with shoe odor.    

Working up a sweat is good, smelling like it is not!

 

 

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