Losing weight before puberty can prevent diabetes

Being a heavy kid is common More than 23 percent of all children worldwide are overweight or obese. Not only are heavy kids more likely to face bullies in the schoolyard, they are also more likely to develop Type 2 Diabetes later on in adulthood. That was the common belief, until a new study shows…

Losing weight before puberty can prevent diabetes was originally published on Self Evolve

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Being a heavy kid is common

pubertyMore than 23 percent of all children worldwide are overweight or obese. Not only are heavy kids more likely to face bullies in the schoolyard, they are also more likely to develop Type 2 Diabetes later on in adulthood. That was the common belief, until a new study shows that as long as these kids lose the weight before they turn 13, the risk of diabetes reduces greatly. This is the first and largest study to show if weight reduction is done before puberty the future risk of disease is lowered.

A difference of a few pounds

We’re not talking extremes here, we’re talking just carrying extra pounds and shedding these changing risk of disease significantly. This new study showed that being overweight at age seven, 13 and in early adulthood made it four times more likely that the person would develop diabetes. Adding extra pounds by the time puberty arrives and keeping them on as an adult posed a 3.87-fold greater risk.

Puberty is the magical timeframe

Among children who became overweight, only the seven-year-olds who lost it by age 13 didn’t have an increased risk. Youngsters who were overweight at age seven and 13 but lost the extra weight by early adulthood were still 51 percent more likely to develop type 2 diabetes when they grew up. This gives us hope for the future. We can help children normalize their weight through exercise and lifestyle changes, not just diet. And just because a child may be overweight as a youngster, we can teach them good, healthy habits before they hit puberty to help them start and continue a healthy lifestyle.

Do you help your kids live a healthy lifestyle?

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Losing weight before puberty can prevent diabetes was originally published on Self Evolve

Enjoy the great indoors: Bring your run inside

Standard treadmills are so yesterday.. Gone are the days of boring treadmill workouts. With the latest and greatest, indoor workouts for runners are actually enjoyable. Not only that, they are also helpful for runners to train smarter, recover faster, and prevent injury. Even though the weather is getting warmer, you still may want to bring…

Enjoy the great indoors: Bring your run inside was originally published on Self Evolve

Standard treadmills are so yesterday..

run insideGone are the days of boring treadmill workouts. With the latest and greatest, indoor workouts for runners are actually enjoyable. Not only that, they are also helpful for runners to train smarter, recover faster, and prevent injury. Even though the weather is getting warmer, you still may want to bring your run inside.

Sproing Fitness

Science shows that cross-training is a necessary component of any running routine. Sproing Fitness (Chicago) takes this to another level. They incorporate running, plyometrics, stability and strength work all into one 45-minute HIIT-style routine on an unique device. The Sproing is a treadmill-like machine that has an air bladder rather than a moving belt in order to customize the surface. You’ll cinch a waist-level harness which allows you to fall forward while running which lets you maintain proper form, land on your forefoot and avoid heel-striking. The class setup is intervals of 20 or 30 seconds of work, followed by 10 seconds of rest. The workout transitions through a mix of forward and backward running, strength moves, and explosive exercises.

This adds up to a sweat-filled session that targets and builds the important muscles that runners rely on for faster splits and more power. The low-impact component yields rewards such as protecting the joints and back.

Precision Running Lab

Equinox (Boston) has a new Precision Running Lab where despite running on a treadmill, it feels like you’re running outside. David Siik, senior manager of running at Equinox, wanted to bring the outdoors in with this experience. Even the music is scientifically-backed in providing motivation but not distraction. The music is nonlyrical, with driving beats. A Precision class has 90 to 117 four-second light changes that cue runners as they go. And the treadmill saves your speed once you maintain a pace for 20 seconds rather than have you push buttons while running.

Another important factor? The oxygen. The studio has a filtration system that purges nitrogen and raises O2, helping to keep your lungs full and your head clear. The result is an immersive experience, focused on the workout.

Have you tried these fitness studios? Do you run inside?

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2018 races: running season is here

Are you a runner? If so, then you’ve likely already started registering for your races this running season. Last year, I ran a few fun runs (i.e. Star Wars Half Marathon and the Hemingway 8K), but I mostly just trained for that marathon thing. This year I’m scaling back and hoping to use my experience…

2018 races: running season is here was originally published on Self Evolve

Are you a runner?

If so, then you’ve likely already started registering for your races this running season. Last year, I ran a few fun runs (i.e. Star Wars Half Marathon and the Hemingway 8K), but I mostly just trained for that marathon thing. This year I’m scaling back and hoping to use my experience and knowledge to help others with their marathon training. Don’t get me wrong, I’m still running a few races this year (Shamrock Shuffle, local Oak Park races, and maybe a half marathon). And today I’m going to review a few of my all-time favorite races in and around Chicagoland.

Shamrock Shuffle 8K

I may be biased, but Saint Patrick’s Day is one of my favorite days of the year. And anything having to do with this magical day makes me happy. The Shamrock Shuffle is a great 8K that takes you through downtown Chicago. You start in Millennium Park and end in Grant Park, the same start and finish for the Chicago Marathon. But 5 miles is a lot more do-able than 26.2.

running season

Hemingway 8K

I just moved to Oak Park last year and I participated in this local race last summer. The locals call it Running with the Bulls, and many people dress up to fit the theme. It was so fun that I plan to run this race again along with the other local Oak Park races this year.

Forest Preserve Trail Half Marathon

running seasonThis one is a smaller half marathon that usually falls around the same time as the Chicago Marathon. It’s a great half on the trail up north in Lake County. I ran this one in 2015 and I’m thinking about running it again this year.

Hot Chocolate 5/15K

When I ran this race, it was so cold I was miserable. The route was great, my only complaint was the cold. But they’ve moved this race from end of November to end of October in order to avoid those frigid temperatures. The only reason I didn’t run it last year was due to that marathon thing. The hot chocolate at the end makes the 15K worth it! There is also a 5K option. 

Now that running season is here, which races are you registered for?

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2018 races: running season is here was originally published on Self Evolve

Female Superheroes: Wakanda and beyond

Have you seen the women of Wakanda? In the latest Marvel movie, Black Panther, there are some amazing and strong women portrayed as heroines. As I was watching the movie, I had flashbacks to the Wonder Woman movie from last year. Another strange thing started happening, my fitness goals started changing. Prior to sitting down…

Female Superheroes: Wakanda and beyond was originally published on Self Evolve

Have you seen the women of Wakanda?

In the latest Marvel movie, Black Panther, there are some amazing and strong women portrayed as heroines. As I was watching the movie, I had flashbacks to the Wonder Woman movie from last year. Another strange thing started happening, my fitness goals started changing. Prior to sitting down for Black Panther, I was actually really happy with where I had gotten fitness-wise. But watching these female superheroes made me want to push myself further. That very night, I had a dream where my arms and shoulders were super muscular, but in a very feminine way. I was in love with my upper body. Then I woke up.

Can we just admire them?

female superheroes
This image unveils the trio of women who help raise young Diana (Gal Gadot), her mother Hippolyta played by Gladiator’s Connie Nielsen, and her military aunts General Antiope (Robin Wright) and Antiope’s lieutenant Menalippe (Force Majeure actress Lisa Loven Kongsli).
female superheroes
This image released by Disney -Marvel Studios shows, from left, Danai Gurira, Lupita Nyong’o and Florence Kasumba in a scene from “Black Panther.” Gurira says the representation of women in “Black Panther” is important for young girls to see. The film features a number of powerful female leads, including Gurira as the head of a special forces unit, Lupita Nyong’o as a spy, Angela Bassett as the Queen Mother and newcomer Letitia Wright as a scientist and inventor. (Matt Kennedy/Disney/Marvel Studios via AP)

 

 

I want to be one of these female superheroes

I feel like I have multiple powers. I can multi-task like a boss (sometimes). Also, I’ve recently tapped into my management and leadership talents that I didn’t even know I had. As far as my fitness is concerned, I’ve been reaching new levels in my strength training and cardio (a.k.a. running). Personality matters the most, and I definitely have a good one. These female superheroes are giving me motivation on a daily basis to always work towards being an even better version of me.

I see no difference between any of these superheroes; I think they’re all just as strong and amazing. They bring inspiration to everyone, no matter your skin color or nationality.

Who’s your favorite superhero?

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Snowstorm Workout: When you can’t get to the gym

If you live in the Midwest, you know snow And this snow is snow joke. I was literally trapped the other day, and couldn’t get to the gym for several hours. Since it’s my job to actually be at the gym, I eventually got there and was able to sneak in a workout after my…

Snowstorm Workout: When you can’t get to the gym was originally published on Self Evolve

If you live in the Midwest, you know snow

snowstorm workoutAnd this snow is snow joke. I was literally trapped the other day, and couldn’t get to the gym for several hours. Since it’s my job to actually be at the gym, I eventually got there and was able to sneak in a workout after my shift. But if I didn’t work at the gym, I wouldn’t have been able to make it to the gym that day. And I would’ve either missed my workout (not an option) or had to have created a snowstorm workout. Being a personal trainer, this is easy for me. But for the average Joe, it may be hard to create a workout on a whim.

Of course, you could try to google a home workout, but the results may overwhelm you. With so many to choose from, you may just opt to sit on the couch surfing the internet instead. Well, no fear! Today I will share a great and easy workout that you can do virtually anywhere.

Snowstorm Workout

Tabata workout! Make the most of your time with a simple workout that can be done in as little as 4 minutes. This is all that’s needed to work up a sweat. The idea is to do an exercise for 20 seconds and rest for 10 seconds. You do that 8 times and you’re at 4 minutes. You can stop there, or repeat the entire set to increase the time. Be sure to rest for a minute between sets though! Here are some body weight exercises you can do anywhere:

  • Mountain Climbers
  • Burpees
  • Squats
  • Push ups

How do you stay active on snow days?

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Snowstorm Workout: When you can’t get to the gym was originally published on Self Evolve

Valentine’s day: fitness gifts for your loved one

Today is Valentine’s day. Cupid’s day to go around shooting everyone with arrows. The typical go-to gift is usually a card with either flowers, chocolate or both. But as you become more health-conscious and earth-friendly, you may be struggling with new gift ideas. Well, no fear! For I am here to give you plenty of…

Valentine’s day: fitness gifts for your loved one was originally published on Self Evolve

Today is Valentine’s day. Cupid’s day to go around shooting everyone with arrows. The typical go-to gift is usually a card with either flowers, chocolate or both. But as you become more health-conscious and earth-friendly, you may be struggling with new gift ideas. Well, no fear! For I am here to give you plenty of great fitness and health-friendly gift ideas for your loved one or friends.

Valentine’s day gift ideas

  • Workout outfit. Everyone loves new clothes to workout in. Personally, if I have great clothes to workout in I’m more likely to workout more often. As far as where to go? I’d recommend Athleta, Lulu Lemon, or even Target has some great workout gear.valentine's day
  • Water bottle. Most people don’t drink enough water when working out. What better way to keep your sweetheart hydrated than getting them a large, reusable water bottle for them to bring to the gym.
  • Protein and supplements (i.e. food). I’m all about the food. I literally workout just to eat. And yes I have a problem. I have to make sure I have a good protein shake so I don’t go for the cookies. 
  • Activity tracker. In case you haven’t noticed, I absolutely love my Garmin VivoSmart HR+. I think if I had a boyfriend and he got me an activity tracker as a gift, I may just take him on walks on the beach with me. Or perhaps just walk to the local bakery and get donuts.
  • Gym membership or classes at a local gym or studio. If you have a girl you’re shopping for, I can’t recommend barre classes more. Get her a month of classes to try it out, she may get hooked. If there’s a guy in your life, consider boxing or martial arts classes.

What are you getting your sweetie for Valentine’s day?

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Valentine’s day: fitness gifts for your loved one was originally published on Self Evolve

Why everyone needs a personal trainer

One of the main questions I ask every person I meet at my job is if they’ve ever worked with a personal trainer before. And if they have, was it a positive experience. If not, I dig deeper to see why. Most of the time, the response is that it was a great experience where…

Why everyone needs a personal trainer was originally published on Self Evolve

personal trainer

One of the main questions I ask every person I meet at my job is if they’ve ever worked with a personal trainer before. And if they have, was it a positive experience. If not, I dig deeper to see why. Most of the time, the response is that it was a great experience where they were able to reach their goals and have the body they wanted. If they’ve never had a personal trainer, I always ask if they have ever considered getting one. I ask this because I feel like most of us, at one time or another, have thought of hiring a personal trainer to help us achieve our goals. But we may have hesitated, likely over the cost of a trainer. Today I’m going to go over why I feel like everyone needs a personal trainer, at some point(s) in their life.

Why you need a personal trainer

  • Workout planning. “If you fail to plan, you are planning to fail!” Benjamin Franklin had it right. If you go to the gym without a workout plan, you will just be winging it every time. And with that comes a lot of guessing and free-styling it, but also you’ll likely just do the same routine every time they’re at the gym. This isn’t ideal as our bodies get used to the same exercise and you will stop seeing results.
  • Tracking your progress. Most people only track their progress by weighing themselves, but this can be very discouraging. Especially since muscle is more dense than fat, the number on the scale may not change as much as your measurements and body fat. A personal trainer will take your measurements at least once every month or two to verify you’re seeing results.
  • Proper form and technique. Without any prior training or education in relation to exercise, it’s hard to know the proper form and technique for all exercises. Also, it’s hard to know what type of exercises will help you get to your specific goals. That’s where a certified trainer can help immensely.
  • Health advice. In addition to fitness and exercise advice, personal trainers can also help provide overall guidelines in regards to health. While we aren’t nutritionists or dietitians, we can give our clients a general idea of what they should be focusing on when it comes to their diet.
  • Avoid injury. This is huge. The amount of injuries that occur at the gym is substantial. Without proper form and technique, it is easy to hurt yourself. Having a personal trainer to demonstrate and verify that you’re performing exercises correctly mitigates the risk of injury.
  • Accountability & motivation. Having a trainer keeps you accountable. I don’t know about you, but I wouldn’t pay for a trainer and then not show up to my sessions. Money is a great motivator, and once you start seeing results the motivation will just start pouring in!

Exercise is complex

Exercise isn’t just science, it’s also an art form. The key to exercise is variety, and to know not only the right type of exercise but also the different variations is needed to reach your goals. Without proper knowledge and education, it’s hard to walk into a gym without feeling intimated. Big weights and barbells can scare off anyone. That’s where a trainer comes in.

Have you ever had a trainer? Or do you currently have a trainer?

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Why everyone needs a personal trainer was originally published on Self Evolve