Why working women develop muscle problems

We write about this topic as many working women develop some muscle problems. It doesn’t matter how old or young you are or whether you are fit or not. Here’s why we develop some muscle problems

Dehydration

We don’t drink enough water and we have too much caffeine which can dehydrate us. We need water for many functions in our body. Without it we can get dehydrated very easily. This is why we get muscle stiffness. Women especially need more water for when they have their periods.

When we don’t drink enough water, our moods can differ too.

Nerve functions

We wear too many tight and restricting clothing which can damage the nerve functions. Women wear heels which over time they can develop some problems in the lower calf muscles and foot. Hence this can lead to sore and tight muscles. It will also lead to a pinched nerve over time. For a pinched nerve you can try a painkiller but if that doesn’t work you should see the doctor.

You need healthy nerve functions for the muscles to contract and relax properly.

Inactiveness

In the office we are often inactive meaning that we don’t walk or exercise as much. As such if we sit too long we develop some muscle strains in the neck and lower back. We should get 150-300 mins per week or vigorous activity.

Hence we also lose muscle as we age. So we would need to keep up our strength work at the gym.

Holding a position for longer than necessary

In yoga we sometimes hold a position for more than necessary. However if you are doing an exercise that you are not used to, you will experience some cramping in your first day or two. But if you are cramping more than necessary do go and see a doctor

Inefficient blood supply

We wear things that are too tight (to look good that is) and when they are too tight they restrict the veins and so the veins cannot transport blood effectively. Hence the muscle cramps.

We also don’t consume enough iron hence blood supply is short. Some people have high cholesterol so that could be another factor for inefficient blood supply.


How to train your clients for their first marathon

Their first marathon should be exciting and it should be about not getting first place but just surviving it. They have to train really hard throughout the year and they would have to be really committed to the goal. They would ultimately start training after Christmas and build from there. They should build it up by 10% every week.

Your client would have done a few half marathons and some shorter runs to get to marathon.

Have them keep a diary and share their trainings and learnings with you. You can do it online or in a physical book.

Have them track their food- it doesn’t matter about the calories but its about the macronutrients and vitamins and other things that the body needs to recover. They need to understand their energy needs, ie for a female its different than a male as they would have menstruation to think about. If a female doesn’t consume enough she could lose her period.

Your client needs to understand the different supplements and how to use them for their runs. They need to understand how to take the energy gels and chews and they should practice during their long runs.

Your client needs to understand their hydration needs and practice it. Do convince them to have about 4-5L per day. It may take some getting used to but you’ll get there in the end. Have your client track their water too.

Your clients should build some strength training into their everyday training. You should show them some flexibility moves with the TRX, battle ropes, kettlebells and do some things for balance as well the upper arm workout. They should mix the moves up every week.


Stationery bikes vs Spin bikes

We talk about the different bikes here!

It is coming close to Christmas and many people after Christmas are looking to lose the weight. Most people may not want to spend on a gym membership.So which would you buy?

Price

The spin bikes cost about $300-$1400 depending on which brand you want. But do shop around and don’t just buy them online. Have a look at a bricks and mortars store and go in and check out the bikes. You may have to search on Google for your location.

A normal exercise bike is around $100-$700. Again do shop around for a great deal.

Make sure that you have enough space in your home for your bike. You may have to measure it out, using a measuring tape.

What is a spin bike?

A spin bike is more like a regular bicycle but its stationery. A spin bike doesn’t have as many gadgets and isn’t as clunky as a normal bike.

A normal stationery bike you can fold it and put it away. The spin bikes are not so easy to stow away.

Before you buy a spin bike it’s recommended that you go to a spin cycle class first to get a feel for the bikes.

The advantages of a spin bike

  • higher heart rate
  • calories burnt- you burn more calories on a spin bike than a stationery one
  • more stimulation and you can climb on a spin bike. A stationery one you just sit on it
  • on a spin bike there isn’t a lot of joint pain
  • There are a lot less things on a spin bike- ie no tv screen
  • You can do LesMills on demand on your bike (currently known as RPM)

But what about a stationary bike?

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Stationary bikes are good for just starting out or if you’re an older person as you don’t need to do any climbing. With older people it’s harder for them to balance and their joints are a little bit weaker, ie their bones are prone to brittleness.

A stationary bike for a younger person might give them some joint pain and there isn’t much that you can do on a stationary bike.


Australian Sports nutrition

We talk about the chain store here.

Australian Sports Nutrition is a chain store that serves runners and avid gym goers alike. They have quite a few stores in Australia and one in the city.

They sell protein powders and supplements from the major brands as well fun snacks which have a lot of protein in them such as the cake pops.

We bought the scan and the shake deal online. It was a $29 Groupon deal. I picked Richmond as that one is close to the gym and the staff are always friendly.

And we enjoy dealing with them in Richmond. Here the staff were friendly and knowledgeable. I have bought many things from them before. The staff explain the scan results after you have had your scan. And they recommend certain things too such as protein.

This store is always busy. The staff are happy to help you with whatever problems you may have.

The scan went for a few minutes but it’s important to get scanned as you’ll want to know about your muscle and water levels as well as your body fat. You’ll want to know which areas of your health that you’d want to work on.

And then they recommend you coming in for a scan every four to six weeks free of charge. Then that way you can see how well you are doing.

Do come by if you want some advice and a scan at: 161 Swan Street, Richmond Victoria 3121

You can have a look at their supplements here.


Society Melbourne’s homelessness report

This post was brought to you by the Salvation Army and other homelessness organizations for Homeless week.

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Society Melbourne is a not for profit homeless organisation which helps the homeless people find jobs. They started last year. They started off with one place and then they now have five places all of which are at Melbourne Uni and RMIT.

They just launched in December 2018 and they have a long way to go. In the last year they earned $530,000 in revenue. Their programs rely on volunteers and they have about 5000 of them. In that year alone they sold 44500 coffees and 17400 crepes within their five places.

People get referred to them by the housing service providers such as the Salvation Army and other places and from there they get work experience in one of the not for profit cafes. And then they train to be a barista at the Coffee cart. From there they train at Home.one and Home.two and then after that they find work.

“Meaningful employment can empower individuals (experiencing disadvantage), by increasing their independence, social relationships and mobility, and supporting their health and wellbeing.” – Centre for Social Impact report, Aug 2019, pg. 6

In 2016, 27680 young people were homeless and that number is growing by the minute. Society Melbourne has a training program for its young people to get back on their feet.

Society Melbourne’s aims are to educate people and to motivate them. They want to help people become more confident in the workforce. Confidence will help them to build their self esteem which is important for the workplace

Their programs thrive on Community and without it they wouldn’t be where they are today.

In the future ahead they hope to be more sustainable and have a vegan menu at Home.two. They are giving discounts for those that bring their keep cups. They are doing composting of the coffee beans and food scraps which is good for the environment.

With the inspiration from the volunteers and customers they “Dream big”, just like Melbourne Uni do.

Please donate to this charity and you can help the homeless get back on their feet. You can simply pick up a coffee or a crepe at their Carte Crepes or Crepes for change. You can pick up a coffee at the Home.one and Home.two which are their community hubs in Melbourne Uni. Or if you’re at RMIT, The Coffee Cart is based at RMIT training. Now I know all these places do wonderful coffee.


How to increase metabolism

We talk about why metabolism is key to losing weight and how we can increase this!

Metabolism is the key thing to losing weight and keeping it off. Metabolism is the thing that keeps your body alive and going. It is the chemical reactions in your body. As you age your metabolism decreases. So here’s how to keep your metabolism going

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Eat protein at every meal

In doing so you will be fuller for longer. Eat small frequent meals during the day. About 3-4 hours break in between meals is enough for a sedentary office worker. But for an athlete, you might want to eat in every 2-3 hours.

Make sure that you choose some lean protein such as chicken, fish, eggs, beans, tofu, cheese, beef.

For your snacks, you could try cottage cheese or cheese, peanut butter, eggs, yoghurt, canned tuna, nuts etc. But aim to have protein in each snack as protein is the building block for muscles. And without muscles, we can’t do much.

Stand up rather than sitting

As you know sitting is the new smoking. Standing up burns more calories. We are made to move lots each day.

Lift heavy things

Weightlifting is one of the best ways to lift heavy things. You could start as low as 10kg and work your way up. Lifting heavy things increases muscle and that in turn increases your metabolism.

Your body burns calories even when resting. This is known as the Resting Metabolic Rate.

But if you don’t have a gym you can use heavy cans of food or some heavy bags as dumbells.

Drink green tea

Green tea is full of antioxidants which helps increase metabolism by 17%. And it also hydrates you each day. We need water to process calories so if you are dehydrated you won’t burn as much.

Eat spicy foods

Spicy foods help to boost your metabolism. If you don’t like spicy foods, just add a little bit in and work your way from there. You can add it to many dishes like pasta and noodles.

Eat breakfast each morning

Skipping breakfast slows your metabolism so make sure that you eat breakfast like a king each morning and your metabolism will thank you.

Also if you like coffee, black coffee will stimulate you and do you wonders. But don’t drink too much of it though.

Include a cardio workout

In theory, we should be doing about 150 mins of intense training. This will help to raise metabolism and make you fitter and stronger. You can do things like running, biking, Zumba, body pump, etc. But something that you like.


How to deal with setbacks

Dealing with setbacks is an important part of life and its an important part of marathon training. We deal with setbacks a lot and we give some advice here.

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In life and at work you will face some setbacks. But its how we deal with them. Inside Success says that people should expect setbacks from time to time. Engage Coach agrees with this statement.

Working in the weight loss and health industry people don’t always expect a plateau with weight loss but it does happen. And they blame the trainer for it or their hormones. And both are not good. Most failures according to Pereira are opportunities to get back on your feet and start afresh.

This week I didn’t run so well and had to figure out why. Normally I’d get around 160-175 beats per minute but I think it was a bit cold this week. So the intensity was not there.

But then I bounced back on Friday and Sunday and got up to 337 intensity minutes which is double the 150 minutes that we’re supposed to get. I learned that I should get the potassium levels a bit higher and wear more clothes for the run. I don’t run so well in the cold.

Oh, and I was also battling a little busted leg in a couple of weeks before that.

But then how do you deal with the setback? Pereira says to expect it. For me, I just brush it aside and start afresh. But for others, they dwell on the past and it’s bad for their stress levels.

And then when my period came there was another setback. It was raining that day at the end of the long run and I only did 262 minutes of running that week. Fortunately, though it was sunny the following week and I was able to recover.

The Subtle Art of Fuck mentions having a positive attitude. Divyblog also mentions this and mentions joining a group of like-minded people.

According to Tiny Buddha we should eliminate blame and move on. Inside Success says that we should think about what happened and learn from it. We should also challenge ourselves moving forward. Tiny Buddha also suggests meditation as a way of dealing with things. The Subtle Art of Fuck also talks about challenging yourself and moving on.

So bloggers how do you deal with setbacks as it comes?

Do you ignore them or do you learn from it?

 

 


Running Etiquette in Australia

Guys here are some tips on how to run well in Australia. It’s surprising how many people don’t share the pathways among other things whilst running. 

We run on all sorts of different terrains but for many occasions, we run on shared paths or streets.

Do not chat to your fellow runner

Sometimes they just don’t want it and want to be left alone. Or they may be trying to do a new PB.

Stop for cars

Yes, and there are just some people that don’t do that at the lights. But if there’s no car coming and the light is green it’s usually ok.

At races, there are things known as slip lanes to allow residents to go in out of their houses and it is up to the runners to watch out for cars

Give way to bikes and other pedestrians

If the other people are walking too slow you can overtake them. It is perfectly alright. Most people shouldn’t be walking on the streets listening to their iPod or being distracted. They should be able to hear you coming and move.

Most walkers should stay on the left and runners should be able to pass them without saying “Excuse me”.

Give way to bikes as we share the path with bikes. And bikes usually have the right of way.

Don’t listen to your iPod or other listening devices

Instead, just enjoy nature and its surroundings. When you listen to your iPod or phone you can’t hear what is going on. You can’t hear the sirens when it’s an emergency. You cannot hear if there is a car coming.

More importantly, many races don’t allow participants to listen to music for that reason.

Listen and obey race marshalls

Race marshalls are there at every race for participants safety and are there to enforce the rules. If you don’t listen to the marshall you can be disqualified.

Give way to emergency vehicles

And when they are there, just walk around them. Don’t try and run, as that could be disrespectful and they are there to help someone out. You never know what is going on.

It’s one of the pet peeves of mine that people keep running when there is an emergency vehicle approaching.

Do not litter

It is one thing in a race to dump your trash everywhere but not in a training run. In training, run and find a bin. No one wants to clean up after you and keep Australia beautiful.


Five supplements that runners need

We explain the five supplements that novice and beginner runners need! More advanced runners might need more stuff but they can see a sports nutritionist for this stuff.

Runners need some supplements to keep them running at their best. It is race season here in Australia.

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These are:

BCAA

Branched-chain amino acids are found in protein building foods. So we really don’t need those pre-workout supplements that are sold at the gym unless you are really deficient in them.

You might need to see a sports nutritionist if you are really deficient in it. But you can usually get them from your protein shakes, meats, dairy, seafood. Most protein shakes are made with whey which has the BCAA supplement.

Most protein snack foods already have them.

Too much BCAA is bad for you as is too much of everything.

Iron

This is especially for women who would need a bit more iron than men. We need iron because we lose it from menstruating as well as sweat. And the foot strike is another reason why.

You can find most iron in most meats and some nonheme iron in most other foods. You can find it in most beans, legumes, lentils, tofu, spinach, fish, prunes, dried apricots, fortified cereals, etc.

But if you’re really low on iron, you might benefit from a supplement. These supplements are found in your pharmacy and health food stores.

Caffeine for longer runs

This is good for an energy boost for long runs from 2 to 5 hours. But I wouldn’t have too much of this substance because otherwise you can’t sleep and for some people, they have anxiety problems.

You can find this in coffee and some gels.

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Electrolyte

We lose water and salt via sweat and electrolyte helps to replenish salt and water. Or otherwise, we may get those dreaded runner trots.

There are many electrolyte tablets which dissolve in water that you can take and you can get them at the chemist or at a supermarket. Hydrolyte is one of them.

You can also buy coconut water or the powder at the supermarket

Potassium

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We lose this mineral when we sweat. For a healthy runner, we need about 4700 mg. Most people don’t get enough of this daily. For the average person they get about 2000mg- 3000mg on average.

We can get these from our fruits and vegetables as well as our dairy products. Many runners love their beans.

Now this list is just a few of the supplements that you need to be running well. Of course, you should see your doctor if you are not feeling well. For some people, you may need to see a sports nutritionist.

 

 


Week 8 of Precision Nutrition

This week we talk about water and why it is so important for your body.

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Water is essential for our body. Our body is made up of 70% water which helps transport nutrients and oxygen to our cells and brain as well as getting rid of the toxins. Our cells are made up of water. For every gram of carbohydrate, we consume we store 3-4g of water.

Fluid balance is essential for many of us. It is the relationship between input (food and drinks) and output (sweat, breath, and excretion).

Water is an essential nutrient and not many of us are drinking enough. We should drink about 2-6L of water each day depending on our weight and our lifestyle goals. For me, I’m an athlete who needs water. I’m a marathoner so I’d be more at the 6L end.

For bodybuilders competing they would need to drop their water levels a few days before and then rehydrate afterward.

There are three types of fluid imbalance: dehydration, too much water (hyponatremia) and edema (fluid building up where it shouldn’t). Edema can be a sign of malnutrition or extreme dieting. Dehydration is when you don’t consume enough water and we can get headaches and dizziness. We lose water when we sweat and exercise. As an athlete, our performance can suffer. In the heat, we need more water as we can suffer from heat exhaustion.  A good way to see if you are hydrated properly is to have a look at your pee every time you go to the bathroom. A brown pee means that you are dehydrated whereas white or clear means that you have enough water in your body.

Symptoms of Hyponatremia include GI issues, headache, confusion, and swollen hands and feet. Athletes such as marathoners are at risk of this issue because they want to replace lost fluids.

Symptoms of edema can include kidney failure or heart failure. Edema is outside our scope of practice so we will not touch on this.

For people that don’t exercise about 2L of water and some fruits and vegetables is fine for them. We should have sports drinks if we are an endurance athlete such as a marathoner

Changes in women’s hormones during their cycle can affect their water levels. During the luteal phase, we need more water as the body keeps all the water for making the lining for the uterus.

We should be reminding our clients to drink enough water each day. When we drink alcohol, we should have more water. This is because alcohol makes us go to the bathroom a lot and it also dehydrates us.

This week I have been trying as many different varieties of water from Infuse teas to Asha- Kenyan morning teas. I love my green tea as it is always hydrating.