New Offering For Client Success at B3 Personal Training

 

When I set out to become a personal trainer back in 2005 it was because I so passionate about exercise I wanted to share that passion with everyone else.  I love what I do, coaching, educating and helping clients to make a profound impact on their life.  That is why I’m excited to introduce MEALS.  MEALS will provide yet another way that we can assist clients in providing the highest service possible.

 

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MEALS are made by a local catering company and will be dropped off at B3 Personal Training in Doylestown twice a week on Monday and Thursday.  Here are just a few highlights of this new program:

 

  • Maximum of 500 calories in each meal.
  • Made fresh, never frozen.
  • Loaded with vegetables and lean proteins.
  • Nutrition information is printed right on the label, no preservatives.
  • Delivered in a microwaveable safe container making it easy to take to work or on your business trip.
  • Menu changes each week with new choices.

 
I know that making this service available will only help clients reach their goals quicker while eating deliciously!  Please, next time you stop in for your session ask your trainer about MEALS and how you can get your hands on them!

 

If your not a client, stop in anyway and find out how you can still take advantage of this service!

 

B3 Healthy,

 

Brent

 
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Exercise and Low Testosterone

 

How You Can Naturally Increase Your Levels

 
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The three primary anabolic hormones involved in building muscle tissue are testosterone, growth hormone, insulin-like growth factors (IGFs) as well as insulin and thyroid hormones. (6)  Testosterone is the primary androgen hormone that interacts with skeletal muscle tissue and will be our topic for this post.  We’ll discuss testosterone’s role in the body, the effect of aging on testosterone levels and finally how you can increase your testosterone naturally!  Let’s get started.

 

Testosterone, Key Role Player

 

Testosterone is produced in the testes. It plays a vital role in sperm production and is responsible for many of the secondary sex characteristics such as a man’s deep voice and hair on their chest.  In addition, testosterone contributes to a healthy libido, building muscle mass and maintaining energy levels.

 

Aging and Your Testosterone

 

Testosterone production starts to increase during puberty and after about age 30, most men experience a gradual decline in testosterone which continues throughout life. A drop in testosterone can contribute to losing his sex drive, feeling depressed, loss of muscle mass and having difficulty concentrating. Over time, bones can become thinner and more vulnerable to fracture.

 

Although age is the biggest factor for testosterone to taper off, there are other reasons as well. They include:

 

1. Injury to the testicles

2. Chemotherapy or radiation treatment for cancer

3. Chronic diseases, such as AIDS, kidney disease, alcoholism, and cirrhosis of the liver

4. Stress

 

Testosterone can be checked with a simple blood test to determine adequate levels.  A low test result should trigger a check of your prostate health and your red blood cell production.  Reduced testosterone production, a condition known as hypogonadism, doesn’t always require treatment. Serious medical issues sometimes coincide with decreased testosterone production, and they should be diagnosed and treated if necessary.

 

Although a decrease in testosterone is normal, there are ways to increase testosterone artificially as well as naturally. Artificial testosterone can be administered orally, through the skin in gel patches or injected. The treatment does carry side effects and it is important to talk to your doctor to make sure this is the right course of action for you.

 

Increasing Testosterone Naturally

 
Now, let’s take a look at some of the natural ways to increase testosterone which include exercise and a healthy diet. Incorporating the habit of exercise into your lifestyle has many benefits. There are 4 factors that matter when it comes to testosterone levels and exercise.

     

  1. Your weight– obesity is a big problem when it comes to low testosterone. Fat tissue converts testosterone into estrogen, the female hormone. Exercise and diet can help you lose weight and maintain an ideal body weight to help you increase your hormone levels.
  2.  

  3. Age– The older you get, the less testosterone boost you may get from exercise, but exercise can help with bone and muscle health and better balance- issues that are affected by low testosterone in the first place.
  4.  

  5. When you exercise– Testosterone levels vary throughout the day and are typically higher in the morning than they are in the evening. Scheduling your workouts in the late afternoons or evenings can help boost your levels even more.
  6.  

  7. Fitness level– Starting or increasing your exercise program can help boost testosterone levels.  Research has shown that men with 2+ years of resistance training experience result in higher levels of testosterone. (6)
  8.  

Which Exercises Are Best?

 
Ideally, resistance training maximizes testosterone concentrations in the body.  Guidelines for resistance training are (6):

     

  1. Exercises that use large muscle groups such as squats, deadlifts and power cleans.
  2. Heavy intensity about 85-95% of your 1-rep maximum.
  3. Moderate to high volume of exercise achieved through multiple sets, exercises or both.

 

Make sure to keep your workouts balanced with cardio and flexibility training as well.  All exercise counts! Exercise will also help improve your mood and stamina and can help with sleep, all symptoms of low testosterone.

 

Remember, don’t overdo it. Overtraining can do harm to your body resulting in a drop in testosterone levels.

 

Make sure to get rest. Sleep should become a priority, aiming for 7-8 hours per night.

 

As always consult with your physician before beginning any exercise program.

 

Addressing the big picture is key. You have to make several changes to maintain a healthy lifestyle but once this lifestyle becomes habit, you will see the positive changes to your body and mind.

 

If you have any questions on how to get started or to change your lifestyle for the better, contact us.

 
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References:

     

  1. “What is Testosterone?”. Accessed 21, June 2015. Healthline. http://www.healthline.com/health/what-is-testosterone#1
  2. “High and Low Testosterone in Men”.Accessed 21, June 2015. Medicine.net. http://www.medicinenet.com/high_and_low_testosterone_levels_in_men/views.htm
  3. “Does Working Out Affect Testosterone Levels?”. Accessed 22, June 2015. WebMd. http://www.webmd.com/men/features/exercise-and-testosterone
  4. “How Exercise can Help Low Testosterone”. Accessed 22, June 2015. Everyday Health. http://www.everydayhealth.com/health-report/low-testosterone/how-exercise-can-help-low-testosterone.aspx
  5. Image courtesy of stockimages at FreeDigitalPhotos.net
  6. Baechle, T.R. & Earle, R.W.  (2008).  Essentials of Strength Training and Conditioning.  Human Kinetics: Champaign, p. 52-55.

 

 

 

 

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Your Prostate and Exercise: What Every Man Should Know

 

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Image courtesy of KROMKRATHOG at FreeDigitalPhotos.net

 

Prostate cancer is the second most common type of cancer in men, behind only skin cancer.  The American Cancer Society estimates that there will be over 220,000 new cases of prostate cancer in the United States.  During National Men’s Health Month, June, the goal is to raise awareness of men’s health issues.  If you haven’t already talked to your doctor about your prostate or any other issues that may be affecting your health now is the time to do so.  If you would like to know more about heart disease, please check out last week’s post!

 

The aim of this post is to explain what the prostate is, the three major problems effecting the prostate and possible prevention techniques.  Let’s begin!

 

Anatomy Class

 

The prostate is a gland that is found only in men.  It is located beneath the bladder and in front of the rectum.  The urethra—the narrow tube that runs carries both urine and semen out of the body—runs directly through the prostate.  The prostate changes with age primarily due to male hormones  The main function of the prostate is to make fluid for sperm cells.

 

Three Major Problems

 

As a man ages, the prostate can become a problem in three major ways: enlargement, infection, and cancer.  Lets take a look at the problems involving the prostate.

 
1) Enlargement
 

Usually starting around 40 years of age the prostate starts to enlarge to the size of an apricot and by age 60 can enlarge to the size of a lemon. The enlarging of the gland is known as BPH, or benign prostatic hyperplasia. This means non cancerous abnormal cell growth and symptoms include:

 

  • Trouble starting a urine stream
  • Passing urine often, especially at night
  • Feeling that the bladder has not fully emptied
  • A strong or sudden urge to pass urine
  • Weak or slow urine stream
  • Stopping and starting again several times while passing urine

 

Drugs or surgery may relieve its symptoms. If the symptoms are not bothersome, the watchful waiting approach might be used before treatment. This includes getting annual checkups and being mindful of the symptoms so they can be treated before getting worse.

 
2) Infection
 
Prostatitis (inflammation of the prostate). Some symptoms of prostatitis include:

     

  • Trouble passing urine
  • Burning when urinating
  • Strong and frequent urges to pass urine even if you don’t really have to
  • Pain in the rectum, belly or groin

 
Most cases can be treated with a course of antibiotics over a 7-14 day period.
 
3) Cancer
 

The third way the prostate is affected is by cancer.  By the age of 80, half of all American men will have some cancer cells in their prostate. It is a slow growing cancer with sometimes no symptoms. Symptoms can include:

 

  • Trouble passing urine
  • Frequent urge to pass urine, especially at night
  • Weak or interrupted urine stream
  • Pain or burning when passing urine
  • Blood in the urine or semen
  • Painful ejaculation

 

By the time the symptoms present itself, the cancer may be advanced.

 

There are tests to find out if you have prostate cancer. The most common test is a rectal exam, followed by a blood test. A biopsy is then done to examine the prostate tissue cells. Other tests to see if the cancer has spread such as a bone scan or MRI may be performed. Once you have been diagnosed, your doctor will discuss and provide the right course of treatment for you.

 

What can you do to prevent or treat prostate cancer?

 

Studies have shown that lifestyle changes especially diet and exercise have a significant influence in prostate cancer prevention and treatment. Exercise and a healthy diet also play a critical role in the prevention of other diseases such as diabetes and heart disease. Anything you do to keep your heart healthy, can also keep your prostate healthy.

 

A sedentary lifestyle can lead to an accumulation of body fat, which can contribute to the development of inflammation and raise insulin levels. This excess body fat, especially around the middle, can increase inflammation and oxidation in the cells of your body, two natural processes that are strong contributors to the development and progression of prostate cancer.  

Oxidation is a normal chemical reaction that occurs when free radicals form within the cells of the prostate. Once they are free to roam around, they initiate a process of breaking down normal cellular structures, causing damage and promoting the development of cancer.

 

Inflammation is a biochemical process that your body initiates when fighting off an infection.  While trying to fight infection, those oxygen radicals are also breaking down normal tissue. Cancer can spread when the inflammatory cells leads to the wasting away of normal prostate tissue.

 
Here’s what’s important: While you can’t change certain risk factors like your age or race, nutritional and exercise habits that reduce the development of oxidation and inflammation can be changed.
 

Regular exercise causes many changes in your body that help reduce circulating levels of reactive oxygen inflammation. Beyond burning calories, endurance type exercises, such as walking, running, cycling, and swimming, are particularly effective at increasing the body’s natural levels of antioxidants, eliminating inflammatory molecules that drive cancer. Keeping extra pounds off will help minimize and reverse lower urinary tract symptoms linked to an enlarged prostate.

 

A healthy diet is also key to maintaining a healthy body weight. Many foods have anti inflammatory properties and antioxidants such as fruits and vegetables, whole grains and ocean caught fish. Tomato based products can increase the levels of the antioxidant lycopene.

 
If you have any questions about how to start or maintain an exercise program we’re here for you!
 
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References:

  1. “About the Prostate”. Accessed June 8, 2015. Prostate Cancer Foundation. http://www.pcf.org/site/c.leJRIROrEpH/b.5802023/k.B322/About_the_Prostate.htm
  2. “Understanding Prostate Changes: A Health Guide for Men. Accessed June 8, 2015. NIH National Cancer Institute. http://www.cancer.gov/types/prostate/understanding-prostate-changes#prostate
  3. “Nutrition, Exercise and Prostate Cancer”. Accessed June 8, 2015. Prostate Cancer Foundation. http://www.pcf.org/atf/cf/%7B7c77d6a2-5859-4d60-af47-132fd0f85892%7D/NUTRITION-EXERCISE-AND-PROSTATE-CANCER.PDF
  4. “Prostate Disease”. Accessed June 8, 2015. Medline Plus- U.S. National Library of Medicine. http://www.nlm.nih.gov/medlineplus/prostatediseases.html
  5. “Prostate Cancer.” American Cancer Society.  Accessed on 19 June 2015. http://www.cancer.org/cancer/prostatecancer/.

 

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Heart Disease: The Leading Cause of Death in Men

 

Men’s Health Week begins on Monday June 15th this year and in observance we are beginning a three week series of posts on men’s health issues. The first in the series is on the leading cause of death in men, heart disease.
 

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Heart Disease is the leading cause of death in men in the United States, killing 307,225 men in 2009—that’s 1 in every 4 male deaths [1]. Between 70% and 89% of sudden cardiac events occur in men [2]. The average age for death due to this disease is UNDER 65. These facts are chilling but there are ways for men to work hard at reducing your risk of heart disease.  Women concerned with reducing their risk of heart disease should check out what they should do. Heart disease includes a number of conditions affecting the structures or function of the heart. When we’re done with this post, you’ll know about different heart conditions, the difference between modifiable and non modifiable risk factors and what exercise and dietary changes can do to help you.

 

Understanding The Difference

 
Not all heart conditions are the same. Here’s the difference (6).

     

  1. Coronary Artery Disease can also be called Degenerative Heart Disease and Coronary Heart Disease which is the narrowing and hardening of the arteries leading to the heart.  The arteries are vital for providing oxygen and nutrients to the heart. Coronary artery disease causes about 1.2 million heart attacks per year.
  2. Angina Pectoris is a temporary (lasts 1-3 minutes) but painful condition representing inadequate blood flow.  The pain appears in the chest as a sensation of burning, squeezing or choking and sometimes is confused with heart burn.
  3. Myocardial Infarction is a heart attack.  A blood clot formed from plaque accumulation in the arteries blocks blood flow in the heart.
  4. Congestive Heart failure, when the heart does not pump as well as it should. Heart failure affects almost 5 million Americans and is the leading cause of hospitalization in people older than 65.
  5. Heart Valve Disease relates to abnormalities that can cause a narrowing preventing the valve to open (stenosis), the valve improperly opens and blood moves back into the heart (insufficiency) or enlarged valves bulge backward (prolapse).
  6. Dysrhythmias are abnormalities with the heart’s electrical conduction system.

 

Modifiable vs Non-Modifiable

 
There are several risk factors for heart disease in men. Some are uncontrollable and others are. For a comprehensive explanation of all these risk factors check out our previous post.
 
You don’t have control over:

     

  • Being a male
  • Age
  • Race
  • Family history

 

But you do have control over these risk factors:

 

  • High blood pressure
  • High cholesterol
  • Diabetes
  • Smoking
  • Being overweight or obese
  • Being physically inactive
  • Unhealthy diet
  • Stress

 

High Blood Pressure & High Cholesterol

 

The two most common heart disease risk factors are high blood pressure and high cholesterol.

 

High blood pressure, or hypertension is defined by the systolic (top) number being 140 or over and/or the diastolic (bottom) number being over 90. Nearly 1 in 3 adults have high blood pressure.

 

The risk for heart disease increases as your total amount of cholesterol increases. Your total cholesterol goal should be less than 200 mg. HDL, the good cholesterol should be higher than 40 mg in men and LDL should be less than 130 mg.  Regular exercise will also help lower “bad” cholesterol and raise “good” cholesterol.

 

Make the Change

 

Making lifestyle changes has been proven to reduce your risk of heart disease. Not only can you change physical risk factors but these changes can affect your emotional well being. In addition, a lot of positive changes cross over risk factors so if you already doing something to reduce one risk, you could be helping to reduce another as well.

 

Excess weight puts a significant strain on your heart and worsens several other heart disease risks. Increasing your physical activity and eating a heart healthy diet will help you maintain a healthy body weight. A diet low in cholesterol, saturated and trans fat and simple sugars will help lower cholesterol levels and reduce your risk for heart disease.

 

We have said it before and will say it again, exercise and diet can help control risk factors like high blood pressure, high cholesterol and diabetes. Cardio or aerobic exercise (running, walking, biking, elliptical, etc.) combined with weight training is best. Research from the International Journal of Sport Nutrition & Exercise Metabolism and International Sports Medicine Journal found that the positive effect from losing fat and gaining muscle significantly improves HDL. Also, a fancy enzyme in the body named lipase increases.  This is important because lipase helps turn fat into the good guys, HDL.

 

How much?

 

Most people should exercise 30 minutes per day on most if not all days of the week. This includes moderate intensity cardiovascular exercise like walking, biking and swimming and strength training. Strength training recommendations are as follows:

 

  • 1-2 sets of 10-12 repetitions
  • 2-3 sessions per week
  • 8-10 exercises covering the major muscle groups

 
There are many physiological benefits for exercise.

     

  1. The improvement in the body’s ability to take in and use oxygen. As the ability to use oxygen becomes easier, regular daily activities can be completed with less fatigue.
  2. Exercise improves the capacity of the blood vessels to dilate in response to exercise which is consistent with better vascular wall function and an improved ability to provide oxygen to the muscles during exercise.

 
The most important thing is getting started. If you have any questions on how to get started or what changes you can make, contact us.
 

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References:

     

  1. Kochanek KD, Xu JQ, Murphy SL, Miniño AM, Kung HC.Deaths: final data for 2009[PDF-2M]National vital statistics reports. 2011;60(3).
  2. Roger VL, Go AS, Lloyd-Jones DM, Benjamin EJ, Berry JD, Borden WB, et al.Heart disease and stroke statistics—2012 update: a report from the American Heart AssociationCirculation. 2012;125(1):e2–220.
  3. “Cardiovascular Disease: The Leading Men’s Health Threat”. Accessed June 10, 2015. WebMD. http://www.webmd.com/men/features/6-top-health-threats-men
  4. “Exercise and Cardiovascular Health”. Accessed June 12,2015. American Heart Association. http://circ.ahajournals.org/content/107/1/e2.full
  5. “Risk Factors for Heart Disease”. Accessed June 10th, 2105. WebMD. http://www.webmd.com/heart-disease/risk-factors-heart-disease
  6. McArdle, W.D. et al.  (2001). Exercise Physiology: Energy, Nutrition and Human Performance.  Lippincott, Williams and Wilkins: Philadelphia. pp. 920-934.
  7. Image courtesy of thampapon1 at FreeDigitalPhotos.net.

 

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Celebrate Cancer Survivors Today

 

Today, Sunday, June 7th is the 28th Annual National Cancer Survivors Day®.  A survivor as anyone living with a history of cancer – from the moment of diagnosis through the remainder of life.  For those who have had cancer it is important to know where you can find continuing streams of information, education and support.  That is part of what today is all about.  Exercise plays a role in the life of a cancer survivor.  Exercise has also been shown to provide benefits for breast cancer and lymphoma survivors.  So, join us in letting cancer survivors know that you care!

 

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What is National Cancer Survivors Day®?

 

National Cancer Survivors Day® is an annual celebration that is held nationwide, and around the world, on the first Sunday in June.  It is a day for everyone, whether you’re a cancer survivor, a family member, friend, or medical professional.

It was created for a number of reasons:
 

1) Celebrating those who have survived cancer.

2) Inspiration for those recently diagnosed with cancer.

3) Support for families of those affected by cancer.

4) Outreach to the community about cancer.

5) Draw attention to the ongoing challenges of cancer survivorship.

 

What does the National Cancer Survivors Day Foundation do?

 

National Cancer Survivors Day Foundation is a nonprofit that provides free guidance, education, and networking to hundreds of hospitals, support groups, and other cancer-related organizations.

 

Through National Cancer Survivors Day®, the Foundation works to improve the quality of life of cancer survivors by raising awareness of the ongoing challenges of cancer survivorship.

 

Who is a cancer survivor?

 

The National Cancer Survivors Day Foundation defines National Cancer Survivors Day® is an opportunity for your community to demonstrate that it has an active, productive cancer survivor population and to bring awareness to the challenges they face during and after treatment.

 
If your a survivor or know someone who is and your confused as to how you should begin exercising again please let us know. We can help!
 

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Exercise for Cancer Survivors

 

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More then one million people each year are diagnosed with cancer (1). As of 2014 there were roughly 14.5 million cancer survivors living in the United States (2).  This Sunday is the 28th Annual National Cancer Survivors Day, a day to connect, support, educate and celebrate cancer survivors.  We all either know someone or know of someone living with cancer, a cancer survivor or sadly someone who has passed.  With the ever growing number of cancer survivors, projected to be 19 million by 2024, exercise plays a key role in living a healthy life (2).  Kathryn Schmitz, Ph.D., M.P.H., FACSM and lead author of the cancer recommendations for the American College of Sports Medicine (ASCM) had the following to say about cancer and exercise, “We’re seeing better everyday function and overall higher quality of life for cancer survivors who exercise (3).” Past posts have focused on exercise for breast cancer survivors and lymphoma patients, but this post will serve as a guideline for ALL cancer survivors and those going through treatment.

 

What can exercise do for cancer survivors?

 

Exercise is important for general overall health to keep all of your muscles working as well and efficiently as possible.  This is especially important if long-term bed rest was a result of the treatment plan.

 

Exercise helps prevent the following problems (1):

 

  • Stiff joints
  • Weak muscles
  • Breathing problems
  • Constipation
  • Skin sores
  • Poor appetite
  • Mental changes
  • Helps reduce stress
  • Relieve fatigue

 

Exercise can promote the following adaptations (4):

     

  • Improve balance
  • Strengthen muscles, or keep them from weakening
  • Lower the risk of heart disease
  • Lessen the risk bones will weaken
  • Lessen the risk of blood clots
  • Lessen dependence on others to perform daily tasks
  • Improve self-esteem and lower risk of anxiety and depression
  • Lessen nausea
  • Lessen fatigue
  • Help control weight

 

What can exercise do for those undergoing cancer treatments?

 

Most cancer patients experience fatigue or severe tiredness that doesn’t get better with rest (6).  This could lead to a vicious cycle of lack of physical activity causing muscle weakness and reduced range of motion. Beginning exercise may be able to break this cycle allowing patients to carry out activities of daily living normally.  The goal of exercising during cancer treatment is to help maintain your endurance, strength, flexibility, and ability to do the things you need and want to do.  You’ll want to ask your doctor before beginning to exercise to make sure that it is safe.

 

Here are a few recommendations:

     

  • If you were used to exercising before you were diagnosed with cancer then you will need to reduce the amount and intensity of your program.
  • If you are new to exercise should start slowly and rest frequently.
  • Do some activity every day, even if it’s only for a few minutes.

 

What type of exercise should I do?

 

Well it might seem easy, but the recommendations from the ACSM guidelines basically say avoid inactivity.  According to a study those individuals who had 3 to 5 times more then the recommended leisure time activity reduced their risk of death by 39% (5).  Leisure time activity was defined as activity beyond normal everyday tasks.  That would equate to taking about an hour long walk a day but also included some of the following:  jogging, running, swimming, tennis, racquetball, bicycling, aerobics, and dance.  Researches concluded that if you are no very active that every little bit counts and more is better then none.

 

Officially, ACSM  recommends getting at least 150 minutes per week of moderate-intensity aerobic activity (4).  This can be done over most days of the week at an intensity level that increases your heart rate but you’ll be able to sustain the activity level.

 

Strength training always appears to be beneficial. Again, follow the general physical activity guidelines set forth by ACSM for 2-3 days per week with 1 set of 10-15 repetitions for all major muscle groups.

As always check with your physician before beginning an exercise program to ensure that it is safe and will be effective for you.  We are here to help!  As part of the Medical Fitness Network we believe that exercise should be part of a comprehensive and complementary approach to the medical practice.
 

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Contact us today and we’ll develop your plan of action for free!
 

References

     

  1. “Learn about cancer.” American Cancer Society.  Accessed on 5 June 2015 from http://www.cancer.org/cancer/index.
  2. Cancer Treatment and Survivorship Statistics, 2014. Published June 1, 2014 in CA: A Cancer Journal for Clinicians. First author: Carol E. DeSantis, MPH, American Cancer Society, Atlanta Ga. in “National cancer survivors day” American Cancer Society.  Accessed on 5 June 2015 from http://www.cancer.org/cancer/news/news/report-number-of-cancer-survivors-continues-to-grow.
  3. “New Guidelines Strongly Recommend Exercise for Cancer Patients, Survivors.” American College of Sports Medicine.  Accessed on 5 June 2015 from https://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/new-guidelines-strongly-recommend-exercise-for-cancer-patients-survivors.
  4. “Exercise Can Help Cancer Patients’ Quality of Life.”  American Cancer Society.  Accessed on 5 June 2015 from http://www.cancer.org/cancer/news/features/exercise-can-help-cancer-patients-quality-of-life.
  5. “Leisure Time Physical Activity and Mortality: A Detailed Pooled Analysis of the Dose-Response Relationship.” Published online April 6, 2015 in JAMA Internal Medicine. First author Hannah Arem, MHS, PhD. National Cancer Institute, Bethesda, Md. in “Study Shows Walking an Hour a Day Achieves Greatest Longevity Benefit.” American Cancer Society.  Accessed on 5 June 2015 from http://www.cancer.org/cancer/news/news/study-shows-walking-an-hour-a-day-achieves-greatest-longevity-benefit.
  6. “Study Shows Walking an Hour a Day Achieves Greatest Longevity Benefit.” American Cancer Society.  Accessed on 5 June 2015 from http://www.cancer.org/cancer/news/news/study-shows-walking-an-hour-a-day-achieves-greatest-longevity-benefit.
  7. Image courtesy of David Castillo Dominici at Freedigitalphotos.net

 

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B3 Prenatal Fitness at the Babies R Us Expo

 

I wanted to use this blog post to let everyone know one last time about the special event B3 will be a part of tomorrow, Saturday, May 30th.  Babies R’ Us in Montgomeryville, PA is having a Baby Expo for expectant moms, current moms, grandmothers, everybody!

 

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Jaclyn will be representing B3 and the new B3 Personal Training Prenatal Fitness program.  She’ll be answering all of your prenatal, postpartum and pregnancy exercise related questions.  If your wondering what to ask, take some time to read our recent blog post series and write down some questions to come and ask!

 

Come out and see us, say hello and just for stopping by you’ll be entered to win some great maternity exercise gear or children’s/young adult books by local Doylestown author Pamela Jane!
 

BabyExpo Giveaway #1 BabyExpo Giveaway #2
 

 

Hope to see you there!
 

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5 Tips for Exercise Post Pregnancy

 

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Now that baby is here, some women feel they are ready to continue their exercise routine or start a new one. Exercising can help restore muscle strength, firm your body, help you lose weight and provide more energy.  Even if you feel ready within the first few weeks of giving birth, any exercises done should primarily be to help with relaxation and emotional well-being.  Barring any complications such as bleeding or discomfort, most women get the go ahead to participate in exercise at their six week post partum check up, typically longer for a c-section delivery.

 

As you ease back into exercise (note the easing part), you will want to determine whether the separation of the abdominal muscles (diastasis recti) that occurs during pregnancy is healing normally. Throughout pregnancy your abdominal muscles have been stretched and weakened. After delivery, these weakened muscles may cause lower back pain or you may have trouble lifting. You may notice a bulge in your stomach or feel the separation when you tense the muscles. Diastasis recti usually heals on its own after several months and exercise may help the condition.  Your healthcare provider will be able to determine if you are healing normally and are able to begin more intense exercises.

 

You’re Given the Green Light to Exercise, Now What?

 

  1. Your first and most important goal should consist of building and strengthening your core and pelvic floor not unlike your pregnancy exercises. Bridges, planks and kegels are some examples of those first exercises that should be introduced to your postpartum workout.
  2.  

  3. Give yourself credit. You might be tired and stressed, but fitting in some exercise can help boost your mood, reduce your stress and give you some time to unwind. The energy that comes from your workout can help care for your newborn.
  4.  

  5. Stay hydrated. Be mindful to drink plenty of water before, during and after exercise. This is especially crucial for breast feeding women because you lose fluids during nursing sessions.
  6.  

  7. Wear a properly supported bra.
  8.  

  9. Get rest. It’s hard to find the time, but even building a few minutes of rest into your post workout can help rejuvenate you.
  10.  

 

Once you have followed your recovery recommendations and feel sufficiently ready to exercise, you might need some ideas on what to do. Contact us to get started!

 

Weight Loss 1
 

References:

  1. “Postpartum Fitness… and Beyond”. Accessed 12, March 2015. La Leche League International. http://www.llli.org/nb/nbiss1-10p4.html
  2. “Getting in Shape After your Baby is Born”. Accessed 12, March 2015. American College of Obstetrics and Gynecology. http://www.acog.org/~/media/For%20Patients/faq131.pdf?dmc=1&ts=20121001T1136080662
  3. “Diastasis Recti”. Accessed 12, March 2015. U.S. National Library of Medicine. http://www.nlm.nih.gov/medlineplus/ency/article/001602.html
  4. Image courtesy of marcolm at FreeDigitalPhotos.net

 

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B3 Personal Training is going to the Baby Expo

 

We have been invited to participate in the Babies R Us Baby Expo!

 

The Baby Expo is an in- store event filled with lots of vendors including pediatricians, baby products and financial advisors. This is a hands on experience that allows new parents to start their registries, talk with professionals and get advice. I will be there representing B3 Personal Training as the prenatal fitness expert and we are proud to be able to share our expert advice on prenatal and postnatal exercise, much of which has been shared in our recent blog posts series over the past few weeks. There will be lots of giveaways and demonstrations.

 

We would love to see some familiar faces and hope you can make it to the store. The event is Saturday May 30th, from 1-3 at the Montgomeryville Babies R Us on Bethlehem Pike. Spread the word!
 
montgoexpo2015

 

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Gestational Diabetes: What you need to know

 
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Diabetes that develops during pregnancy is called gestational diabetes and affects over 9% all pregnant women. While there are uncertainties as to the cause, scientists believe that the hormones that help a baby develop also restrict insulin’s activity in the mother’s body. This insulin resistance is the body’s inability to respond to and use the insulin it produces and results in elevated levels of blood sugar, also known as blood glucose.

 

Gestational diabetes starts when the body is not able to make and use the insulin it needs for pregnancy. The good news is that gestational diabetes typically goes away after the baby is born. It is important to know if you are at risk so that you can treat gestational diabetes and avoid health complications for your baby. Below we take a look at the risk factors and how gestational diabetes can be treated.

 

What are the risk factors?

     

  • You have had gestational diabetes before
  •  You are older than 25
  •  You are overweight or obese
  •  You have a family history of diabetes
  •  Non-caucasian race

 

How does gestational diabetes affect the baby?
 

If you have gestational diabetes, your baby may be at an increased risk of higher birth weight. The insulin in your bloodstream crosses the placenta and triggers the baby’s pancreas to make more insulin therefore making your baby grow larger. A larger baby can result in a c-section delivery. Another complication can include preterm delivery resulting in respiratory distress syndrome which makes breathing difficult.

 

How can I be treated?
 

The screening process includes drinking a syrupy glucose drink with a blood test to follow one hour later. Should your blood sugar be higher than normal, you will take a glucose tolerance test to see if you have diabetes. Once you have been screened by your doctor (immediately if you are high risk or between weeks 24-28 if you are not at high risk) and it has been confirmed that you have gestational diabetes, your doctor will have you check your blood sugar levels several times per day. You will also take urine tests to determine if your diabetes is under control. You may need insulin injections and you will be taught how to perform the procedure. Your doctor will also track your weight very closely.

 

How do I help lower my risk of gestational diabetes? 
 

One of the best ways to lower your risk of gestational diabetes is to exercise and make healthy food choices.

 

Exercise allows your body to lower your blood sugar by moving glucose into your cells, where it’s used for energy. Exercise also increases your cells’ sensitivity to insulin, which means your body will need to produce less insulin to transport sugar. With your doctor’s ok, aim for moderate intensity exercise most days of the week.

 

Eating the right kinds of food in healthy portions is one of the best ways to control your blood sugar. A healthy diet focuses on fruits, vegetables and whole grains- food high in nutrition and low in fat and calories. While it is not recommended to lose weight during pregnancy, making healthy choices during pregnancy can help lead to better choices post pregnancy.

 
The more healthy habits you can adopt before pregnancy will help reduce the risk of gestational diabetes and lead to a healthier pregnancy. If you have additional questions about exercise and diabetes prevention, contact us.
 
References:
 
1. “Gestational Diabetes”. Accessed 24, April 2015. Mayo Clinic.http://www.mayoclinic.org/diseases-conditions/gestational-diabetes/basics/definition/con-20014854

2. “What is Gestational Diabetes?”. Accessed 24, April 2015. American Diabetes Association. http://www.diabetes.org/diabetes-basics/gestational/what-is-gestational-diabetes.html

3. “Gestational Diabetes”. Accessed 24, April 2015. Cleveland Clinic. http://my.clevelandclinic.org/health/diseases_conditions/hic_Diabetes_Basics/hic_Gestational_Diabetes

4) Image courtesy of patrisyu at FreeDigitalPhotos.net
 

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