Breast Cancer and Exercise – Mobility and Flexibility

Week 3

The last few weeks we have discussed how exercise lowers your risk for developing Breast Cancer and how a healthy and fit lifestyle also positively impacts your treatment and recovery from Breast Cancer. Last week we reviewed cardio tips and today, we’ll focus on mobility and flexibility.

Part of the treatment for Breast Cancer often involves surgery which can cause these negative side effects:

  • Tightness in the chest, underarms, sides, and abdominals
  • Reduced range of motion in the shoulder
  • Postural deviations such as internal shoulder rotation and hunched shoulders and upper back

Once you have been given the green light from your physician to start an exercise program, you can typically begin a light post-rehab program with a focus on mobility and stretching a few weeks after surgery. Work closely with your physician and therapist to determine effective and safe protocol.

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Breast Cancer and Exercise – Prevention

Week Two

Last week, we discussed the importance of exercise and overall health to lowering your risk for developing Breast Cancer. We probably all know women who were avid exercisers but were diagnosed with Breast Cancer so although an active lifestyle can’t completely prevent Breast Cancer, the evidence does suggest that the incidence is lower in women who exercise. If you do find yourself being diagnosed with Breast Cancer, it’s important to discuss your condition with your medical professional and how exercise will impact your health through treatment.

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Breast Cancer and Exercise – Prevention

Week 1

We are approaching Breast Cancer Awareness Month and we’re one month away from the Girlfriends Run, a local 5K, 10K and Half Marathon Run/Walk that supports local Breast Cancer organizations including Pink Lemonade Project and the Jaime Miller Cancer Compassion Fund. This is a great opportunity to discuss how exercise impacts the prevention and treatment of Breast Cancer. Over the next number of weeks, we will review prevention tactics as well as post-treatment cardio, muscle and flexibility suggestions.

This series will provide general recommendations but most importantly, discuss your plan with your medical professional as every woman’s condition is different.

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BOSU Balance Training

BOSU What?

If you’re a member of a gym, you’ve probably seen a BOSU Trainer, a semicircular, bouncy product that looks like a big beach ball cut in half with a rounded and flat side.

  • The name BOSU is an acronym for ‘Both Sides Up’ because you can do exercises on the flat and the dome side.
  • The inventor created the tool to allow an exerciser to be able to perform movements standing, kneeling, lying over, or in a seated position.
  • It is extremely effective for balance training but can also be used for aerobic and anaerobic conditioning, sports conditioning, stabilization, agility training, strength and flexibility for the entire body.
  • We’ve been using the BOSU for a number of years and are extremely impressed with the amount of exercises you can do on it. You can learn more about it bosu.com. Read the rest of BOSU Balance Training
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Get Results – Shock Your System

If you want to see results you have to change what you are doing right now.

“If you always do what you’ve always done, you’ll always get what you’ve always got!”

Change is critical if you want to stimulate your body to produce amazing results.

If you want to change something, you’ve got to change something. Makes sense, right? If you’ve been doing the same running route for the last 5 years or the same classes every week, your body has probably adapted to your workout program. It’s time to mix things up and do something different.

You can start by making simple adjustment to your program like adding a new exercise or mixing up the intensity and/or duration of your workouts. You can also try a completely new type of activity that your body is not accustomed to.

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September Shred

Kids are back to school and now it’s back to YOU! Summer vacations are over, school is back in session and many are ready to make their health and fitness a priority!  Take advantage of this natural tendency to turn over a new leaf, so to speak, and commit to these simple 10 tips to experience a September Shred!

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Surviving A Relay Run

In the next week, over 12,000 local runners will tackle the Hood to Coast Relay event. Each team consists of 12 runners in 2 vans who each complete 3 legs to cover the 199-mile route. Relay events have become more popular and include events such as Cascade Lakes Relay, Ragnar Relays and Gorgeous Relays all providing an opportunity for friends and family to do something fun and active together. Recently, one day relays have become more popular boasting a shorter route, smaller team requirements, only one van needed and no sleepless nights.

Regardless of which relay option you choose, your event could be one of the best experiences of your life or the most miserable. Here’s some tips to assure you have a blast!

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Tips To Curb Your Cravings

We’ve all been there. We get a craving for chips. We can’t stop thinking about ice cream. We’d do anything for a chocolate chip cookie. We tend to crave ‘junk foods’ that are high in sugar, salt and/or fat. People don’t typically crave tuna sandwiches! Cravings are difficult to manage and can often sabotage someone’s health and fitness initiatives. Cravings can lead to poor overall results and one of the biggest reasons people can’t lose weight.

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Increase Your After-Burn

Have you ever wondered why you continue to breathe heavy and sweat after your workout is done?  Why doesn’t your breathing go back to normal immediately?

After exercise, you consume a greater amount of oxygen to assist your body in recovering from the stress of the workout and the demands it placed on your body.  This produces heat and burns calories and is often referred to as the after-burn or EPOC (excess post oxygen consumption).

It is important to note that EPOC uses fat as its fuel and although the effects of EPOC are small, if you expended an additional 100 calories post exercise as a result of your workout session, within 100 workouts, you would have burned an extra 10,000 calories or 3 pounds of fat!

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Avoid Sabotaging Your Healthy Efforts

Sometimes, wanting to the right thing can slip us up if we have the wrong attitude about it. Do you see yourself in any of the following pitfalls to a long-term health and fitness program?

‘All or nothing’ Phenomenon

You are scheduled for a 60 minute workout but something comes up and you cannot get to the gym for the allocated time. You scrap the workout and decide you will try to fit it in tomorrow. You have decided to eat healthier but one day you slip a bit at lunch and have a chocolate bar. You decide that since you have already failed for the day, you might as well throw in the towel and indulge in a few cookies, a bowl of ice cream and a bag of chips. Tomorrow is another day.

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