Many people have experienced what is called a “stitch,” or a cramp, in the side of their abdomen when running or doing other cardiovascular activities. There have been many theories but the newest evidence shows that this is caused by the stress placed on ligaments that connect the abdominal organs (mostly the liver) to the diaphragm. Every time you take a step to run or hop during jumping rope for example, you are placing stress on these ligaments. Additionally, irregular breathing places more stress on the diaphragm. All this stress results in the diaphragm muscle cramping.

So, when it happens what can you do? Slow down or stop your cardio exercise. Bend in to the cramp to bring the diaphragm and organs closer together while placing your hand under the rib cage to help lift the organs (gently). Breathe deeply and calmly.

What can you do to prevent this? Don’t take shallow breaths during your cardio workout; breathe deeply and uniformly. Don’t start your cardio workout immediately after eating or drinking a lot; wait for your meal to settle. Keep your upper body warm if it cold outside.

Have a question? Ask me!

(Please consider this post as general information and not medical advice; always follow the advice of your physican.)

According to Men’s Health:

The average man consumes about 2,679 calories on average during a normal day; he consumes about 3,000 just during Thanksgiving dinner!

Over the holiday a fit guy will gain about half a pound of fat while overweight guys will gain about two pounds on average.

Don’t over do it!!!

The holidays are here! This means that many of us will be invited to numerous parties, brunches, dinners, and other gatherings all of which will be a great opportunity to eat and drink healthily. One could only wish! The fact is that most of the parties we attend will have plenty of guilty pleasure foods ranging from cookies and pie to cheesy casseroles and buttery breads. It’s easy to forget about the calories. Everyone is eating, drinking, and having a good time, why shouldn’t you? Chances are you’ll also be given a little (or a lot of) guilt for not having at least a taste of everything. However, with a little planning you can save yourself from the holiday pounds that you could pack on over the holidays. Here are a few tips.

• Make holiday dinners sensible. Don’t feel the need to make everything that can possibly be considered part of the dinner. Steam side dishes instead of sautéing them in butter. Limit the amount of cream and cheese you use. Choose one guilty pleasure dish that everyone likes and make that your only “unhealthy” choice.
• Eat a small, healthy meal before you go to a party. This way you are not tempted to make your entire dinner out of party food. Limit yourself to one or two small selections at the party.
• Make every other drink water and start with water. You will save yourself the calories and possibly the embarrassment of being the tipsy one at the company dinner.
• Arrive after the meal is complete If you have many places and parties to go to in one day. You will be less likely to get a guilt trip for not eating.
• Maintain your healthy diet choices when not at a party or event. It is tempting to throw your healthy eating habits out the window all together this time of year. It is important that you try your best to stick to your regular, healthy diet.
• Enjoy yourself and don’t stress too much about it!!! Go ahead, live a little and certainly don’t drive yourself crazy thinking of the calories in grandma’s pumpkin cheesecake pie. Make sensible decisions and don’t overindulge.

Healthy Holidays!

Have any suggestions to help others through the holiday food blues? Please share your ideas below. Thank you!

Now that cold and flu season is upon us I get asked many times if it is fine to workout when you’re ill. Here is an article I found addressing this topic. (Source: SCW Fitness Newsletter 10/31/08 www.scwfitness.com, Click here for a printable version)

“As cold and flu season approaches, this question resonates with every trainer, instructor, and participant. All too often a few days off to feel better leads to a downward spiral of getting out of the fitness habit. Those who have had prior battles with the issue are resolute that they will work out no matter what. Unfortunately, some things require that we take a short break. Injuries, obviously, require rest. Some illnesses also demand down time in order to go away.

Much research, including a recent study by the Academy of Sports Medicine, indicates that there is no reason to stop working out when you have a cold. The above/below the neck rule applies. If your symptoms are above the neck, i.e. sniffles, sore throat, colds, etc. it is okay to work out. You may not have your usual stamina or strength, but fighting through the illness may actually shorten its duration. Carefully assess how you feel as you progress through your class, run, or workout and listen to your body. Drink plenty of fluids and allow additional recovery time if you are feeling weak or achy.

If your symptoms manifest lower in the body, i.e. nausea, vomiting, difficulty breathing, then take a few days off. NEVER work out with a fever. These illnesses place extra demands on virtually every system in the body. Continuing to work out through these symptoms will probably prolong the illness. Be careful, specifically with stomach illness, to stay hydrated. You may not feel like eating, but using sports drinks and clear liquids to maintain the proper fluid intake is critical. Avoid drinks that are sweetened either by sugar or artificial agent as they too may aggravate your already compromised system.

When you do return to the gym you need to lighten your load a bit, especially with cardio. Depending on your energy level and the extent to which you are hydrated—and don’t return until you are re-hydrated, you will likely be able to come back at about 80%. That’s a twenty percent reduction in time, intensity, and weight, depending on the nature of your workout. If you were down for an extended period of time (5-7 days), you may need to return with a day of rest between each session for the first week. Do not forsake a good night’s sleep during that first week after an illness. That is one way to virtually guarantee that your weakness will linger.

Listen to your body, drink lots of water, and don’t rush the healing. If you do not permit yourself time to get well, you will likely relapse. Within two to three weeks you should find that you have reclaimed your previous strength and stamina. If you seem to have recurring instances of illness for more than a month, you should definitely see your doctor. You may need more than water and rest to kick whatever has infected you. When you are well, get back to the gym, track, dojo, etc. and require yourself to be active for at least 15 minutes a day for 16-21 days STRAIGHT. This will help re-establish your workout habit and give you a jump start on your road back to improved fitness. Then, you can safely resume your normal workout pattern. Now you know!”

(Please consider this post as general information and not medical advice; always follow the advice of your physican.)

Just a reminder to sign up with Team Work It for the Jinglebell 5K if you have not yet. Please try to get your forms in to me or MADD by the end of November. I have about 40 committed participants so far. Awesome! Thank you!

Jinglebell 5K PDF Form

• Start by kneeling on the floor with the yoga ball in front of you.
• Clasp your hands together and rest your forearms on the ball.
• Slowly roll out on the ball bending your arms until only your toes are on the floor. Only your arms should be touching the ball.
• Pull your abdominal muscles in and squeeze your glutes together making sure that your body is aligned from head to foot.
• Remain in this position for 30-60 seconds making sure not to hold your breath.

• Lie on your back with your legs up, pointed directly at the ceiling. Your arms will be stretched out above your head holding the yoga ball.
• While holding the yoga ball and keeping your arms stretched out, slowly crunch up at the torso and pass the yoga ball between your ankles.
• Maintain the crunch position, keeping your arms pointed toward the ceiling and slowly lower your legs toward the floor as much as possible without straining your lower back.
• Slowly bring your legs back toward the ceiling and pass the ball to your arms and slowly lower your arms behind your head again.

just downloaded the Smart YouTube plugin and testing it with the one and only Tina. Watch her Work It at 68 years young.

Here is a dish I made last night. It is full of fresh veggies and protein. Please try it and tell me what you think!

1/4 c Orange Juice
1/4 c White Wine
1/4 c Lite Soy Sauce
2 tbsp Rice Vinegar (I used Nakano Garlic Flavored)
1/2 tsp Crushed Red Pepper
2 tsp Sesame Oil
2 tbsp Canola, Peanut or Olive Oil
Half Pound Boneless/Skinless Chicken Breast (Cubed)
Half Pound Medium Shrimp (Peeled and Deveined)
2 tbps Chopped Garlic
1/2 c Chopped Onion
1 c Diced Carrots
1 c Diced Zucchini Squash
1 c Diced Japanese Eggplant
1 c Sliced Mushrooms
2 tsp Cornstarch (Dissolved in 1/8 c Warm Water)

Combine orange juice, wine, soy sauce, vinegar, red pepper, and sesame oil in a small bowl, set aside. In a large skillet or wok heat 2 tbsp oil on medium-high heat. Add chicken to hot skillet; brown the chicken until cooked through. Transfer chicken to a bowl for later use. Add the onion and carrots to hot skillet and sweat onion, about 2 minutes. Then, add garlic and give a quick stir, careful not to burn the garlic. Add the remaining vegetables and cook until tender-crisp. Add the sauce mixture and continue to cook the vegetables for a few minutes until tender and add the chicken back to the skillet. Cook for 1 minute and then add shrimp, cook for 2 minutes. Add the cornstarch mixture and stir until the sauce thickens, about 2 minutes. Remove from heat and cover. Enjoy over steamed brown rice.

Healthy Eating!

I am happy to say that team Work It currently has 27 committed participants. YAY! Thank you all for signing up.

If you are interested in joining team Work It, please email me at kyle@workittraining.com!