In today’s society, stress is an everyday occurrence that people deal with in a variety of ways, healthy or unhealthy. Chronic or long-term stress can cause many problems psychologically and physically. Having healthy ways to deal with stress is an important tool for any individual. One way to help relieve stress is to be more active in your lifestyle by exercising regularly and moving more often. While there are several different strategies and mechanisms for dealing with the effects of stress, one new method is drinking tart cherry juice. Here is a little bit of information about how tart cherry juices can affect your body.

Tart Cherry Juice

Stress is necessary to grow but too much can leave you feeling drained, so many people look for productive ways to reduce stress. Tart cherry juice may be one of those ways. Research shows tart cherry juice may be beneficial to a long list of ailments, as well as boost exercise performance due to its anti-inflammatory properties, Antioxidants, and Melatonin. Tart cherry juice has been found to be helpful with gout and muscle soreness and can help with increases muscular strength. Berries which deep rich colors are full of antioxidants and help with recovery after exercise. Tart cherries are also rich Melatonin which helps to regulate sleep and mood. Tart cherry juice has been found to reduce uric acid and inflammation throughout the body. You can never have too many methods for reducing stress and tart cherry juice may be one of those methods.

Reference List

Kuehl, K. S., Chestnutt, J., Elliot, D. L., & Lilley, C. (2009). Efficacy of tart cherry juice in

reducing muscle pain after strenuous exercise. Medicine & Science in Sports &

Exercise, 41, 99-100. doi:10.1249/01.mss.0000353585.49608.7b

Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice

beverage on the sleep of older adults with insomnia: A pilot study. Journal of Medicinal Food, 13(3), 579-583. doi:10.1089/jmf.2009.0096

Volpe, S. L. (2014). Tart cherry juice and inflammatory response. ACSMs Health & Fitness

Journal,18(1), 32-33. doi:10.1249/fit.0000000000000009

Vitale, K. (2016). Tart cherry juice concentrate in men’s US Olympic volleyball. Medicine &

Science in Sports & Exercise, 48, 246. doi:10.1249/01.mss.0000485738.98837.52

November 8, 2018
By: Katie Miller

Benefits of Drinking Water

Do you struggle with your water intake? Do you know the potential benefits that water can do for your body? Below are just a handful of reasons why you should up your water game!

• Increased Brain Power
• Increased Energy
• Flush out Toxins
• Prevents Headaches
• Improves Heart Health
• Better Mood
• Increased Digestion
• Maximize Physical Performance

All of these positive outcomes of drinking water could be the difference in having bad day and having a great day. An improved mood and increased energy? Bring on the work week!

Now you might be wondering how can I increase my water intake? There are numerous apps that are easily accessible right on your phone that will help you track how much water you drink a day and can send notifications to remind you to drink up!

• ihydrayte-IOS
• WaterMinder-IOS and Android
• iDrayted water-IOS
• Waterlogged-IOS and Android (free!)

References

Benefits of Drinking Water. (2018, February 2). Retrieved November 7, 2018, from/https://www.mindbodygreen.com/0-4287/10-Reasons-Why-You-Should-Drink-More-Water.html

11/13/18   By: Ashli Gissandaner

Start with small goals

 You can still reach larger goals by getting to them in smaller increments. You do not have to limit yourself in order to do so. For example: instead of trying to lose 15 pounds at once, start small with only trying to lose 5 pounds every so often to get to 15.

Reward Yourself

 Creating an incentive can help accomplish your goals. Those new pair of shoes you may want are only an exercise session away! Plus, this is motivating and rewards add a level of fun to exercise.

Prepare

Save yourself some time and gather your gym clothes the night before. You can also take your things to work with you in a gym bag, in this way you do not have to travel back home after work.

Change how you speak about exercise

 Think positively and say “I can do this” or “I will reach my goals.” This can boost motivation in a way that when you exercise, positive thoughts can boost intensity.

References

Yeung, A. J. (2018, November 1). 7 Ways to Boost Your Fitness Motivation. Retrieved from myfitnesspal: https://blog.myfitnesspal.com/7-ways-to-boost-your-fitness-motivation/

What is Cryotherapy?

Cryotherapy is the use of cold instruments such as ice or water as a way to treat injury or inflammation. According to the Dermatology Journal, cryotherapy dates back to the times of the ancient Egyptians and has evolved over the years to what we know it as today.  Even certain cultures in Europe still participate in cold-plunging each year when the waters temperature drops below freezing.  Cryotherapy consists of applying ice directly to the affected area or immersing the affected area or even the whole body into cold water. Now there are also whole body cryotherapy machines that are used to immerse your body in cold temperatures as seen on the right.

Why Should We Use Cryotherapy?

Cryotherapy has been around for many years and has been proven to be effective for treating injuries and reducing inflammation. Some studies suggest cryotherapy may reduce inflammation and pain by decreasing blood flow to the area.  Frontiers in Physiology reported pain, soreness, stress, and post exercise recovery all improved after the use of cryotherapy. While there are some benefits to whole body cryotherapy that does not necessarily mean that it is for everybody and people should carefully consider the benefits and the risks. Some risks that have been reported from whole body cryotherapy consists of local irritation, reduced circulation, triggered allergy symptoms and the worsening of conditions such as high blood pressure and heart/lung disease (Schmerling, 2018).

References

Lombardi, G., Zeimann, E., & Banfi, G. (2017). Whole-Body cryotherapy in athletes: From therapy to stimulation. An updated review of the literature. Frontiers in Physiology.

Nathaniel Bouganim, A. F. (2005). History of Cryotherapy. Retrieved from Dermatolagy Online Journal: https://escholarship.org/uc/item/4f62h9vt

Schmerling, R. H. (2018, April 18). Cryotherapy: Can it stop your pain cold? Retrieved from Harvard Health Blog: https://www.health.harvard.edu/blog/can-cryotherapy-stop-your-pain-cold-or-is-just-a-lot-of-hot-air-2018041813612

by: Justin Brous

According to the National Institute for Neurological Disorders and Stroke, approximately 80%, or four out of every five adults will experience some form of back pain throughout their lifetime. That is a staggering number that people should be more aware of in order to take the initiative into preventing future problems with chronic back pain. The Mayo Clinic advises these factors as an effective way to prevent lower back pain which include exercise, especially the strengthening and improving flexibility of abdominal and back muscles, maintaining a healthy weight and the cessation of cigarette smoking. Below are four exercises that improve strength and/or flexibility of you core muscles to promote reduction in lower back pain.

Toes and Elbows Plank

1. Lie down flat on your belly, hands out in front of you with your elbows directly below your shoulders.
2. Lift up off the ground while squeezing your abdomen to your spine and your butt cheeks together, keeping your body in alignment like it is as rigid as a board.
3. Hold the position for specified amount of time

Seated torso twist stretch

1. Seated on the floor or in a chair if you can’t make it to the floor.
2. Cross one leg over the other, keeping it bent at approximately 90o while placing your opposite arm on the outside your leg that is bent.
3. Press your arm against the outside your leg while twisting your torso towards the direction of your bent leg and hold the stretch for a specified amount of time.
4. Switch sides and repeat.                                                  

Glute Bridge

1. Lie down on your back with your arms at your side, palms face down and both your legs bent at 90o with the soles of your feet flat on the ground.
2. Lift your hips up towards the ceiling while squeezing your glutes together until your shoulders, hips, and knees are in alignment.
3. Lower your hips back down towards the ground.
4. Repeat for as many repetitions as desired.

Cat Cow Stretch

1. Start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.
2. As you breathe in, lift your head up and push your chest and belly down towards the ground.
3. As you breathe out, put your head down between your arms and suck your chest and belly up towards the ceiling.
4. Repeat as many times as desired

Reference List

Lower back pain fact sheet (2018). National Institute of Neurological Disorders and                      Stroke. Retrieved on Nov. 7 2018 from https://www.ninds.nih.gov/Disorders/

Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

Back pain (2018). Mayo Clinic. Retrieved on Nov. 7 2018 from                                                          https://www.mayoclinic.org/diseases-conditions/back-pain/                                                    symptoms-causes/syc-20369906?p=1

By: Rodney Walker, Gabe Lay, Dillion Smith, and Nathan Clark

Hydration is important for the human body, whether it’s for exercise or not. The human body is made up of 55-65% of water. The amount of water that the average person should drink daily is eight 8 oz. glasses which correlates to 2 liters or half a gallon. The best part about drinking water every day is that it only does good for the body. Several reasons why water is good for the body are:

• Water helps to maximize physical performance

• Hydration has a major effect on energy levels and brain function

• Drinking water may help to prevent and treat headaches

• Drinking more water may help relieve constipation

• Drinking water may help treat kidney stones

• Water helps prevent hangovers

• Drinking more water can help with weight loss

 The list given above is only a few ways out of many that water can benefit you and have a positive effect on your mind and your body. Whether you’re trying to get your skin clearer, or just cleanse out the inside of your body, water consumption will definitely put you on the right path.

References

 Leech, J., MS. (2017, June 4). 7 Science-Based Health Benefits of Drinking Enough Water. Retrieved October 20, 2018, from https://www.healthline.com/nutrition/7-health-benefits-of-water

Gunnars, K., BSc. (2018, June 20). How Much Water Should You Drink Per Day? Retrieved October 20, 2018, from https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day

by: Gabe Lay, Dillion Smith, Nathan Clark, and Rodney Walker

How to Properly manage weekly Strength Training.

When wanting to strength train it is important to understand fatigue and knowing how much your body can actually handle, while simultaneously knowing what your joint mobility can do. When lifting weights proper technique is most important, but in this blog we will go over volume and tonnage, rest and recovery options and lastly intensities and efforts used in a training cycle.

1. Understanding volume and tonnage during your lifting sessions are very important. Tonnage and volume is the reps multiplied by your sets. When using periodization and letting your body accumulate to weight it is important to gradually increase the total volume and tonnage. For example during the first week of your program that you are writing your initial volume is something that you can handle because you are learning the movement. The second week would be pushing that envelope of your bodies’ capacity and the third week would be going even further. The last week you would back off and rest compared to the other sessions you participated in. EX week 1-5000LBs week 2-6000 week 3-6500 and week 4-5000.

2. Rest and Recovery- When using recovery it is smart to understand when and where to use these modes of stress relief. There are many types of recovery tools. Many of these tools include massage, active compression, and lastly active recovery. Massage for example uses persons hands to help fix tone and trick the central nervous system into relaxing, which in the end helps the body feel better. Active compression is a recovery model which uses the constriction of the sleeves to increase the veins that relay metabolic waste back to the heart to get recalculated back into the body with oxygenated blood.

3. Understanding intensities- Knowing why you do something is very important when strength training. There are different purposes for each type of lift and speed of the lift. Throughout a monthly cycle you need to ungulate intensities and understand when to go hard and when to rest. A great scheme for this includes a three-four day a week training weekly cycle. When training for the three day a week cycle you can use a mod, heavy and then light day of training and progress those forward. The four day a week cycle you would use a mod, mod, light and mod intensities for each week. At the end of the day it doesn’t really matter just understand that that you need to balance the fatigue that is being built up in the body over a week’s session.

Stretch Your Mind – Stretch Your Body

Top 10 Reasons to Stretch

by:  Hannah Henley, Andi Messenger, Ali Nakvinda, Korey Floyd, Carli Jones, Kaleb Gaylord

1. Keeps You Loose to Move – Stretching decreases muscle tension and increase range of motion, which is super important in our society of sitting. Everyday activities become more doable and enjoyable when there is less pain and resistance eliminated by stretching.
2. Stretching Once a Day Keeps the Dr. Away – A flexible muscle is less likely to become injured with sudden movements. Flexibility helps with balance and joint resistance that can build up from lack of motion due. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieve stress on the lumbar spine reducing your risk of low back pain and injury.
3. Sore Be Gone – After a hard workout or a day of saving the world it helps keep muscles loose reduce the tightening effect that leads to post work aches and pains.
4. Straight Up Sittn’ – Stretching the muscles of lower back and shoulders keeps the spine straight and maintains better alignment. It also aids in falling asleep, staying asleep and waking up with comfort.
5. Don’t Stress Out… Stretch Out – Well stretched muscles hold less tension that can build up from everyday life situations. Less stress in the body also reflects with less stress in the mind. Stretching before bed (or anytime of day) is a very beneficial practice that helps with sleep.
6. Stretch Harder; Go Father – Flexible joints and muscles require less energy to move through an action allowing you to keep endurance up and keep going like the energizer bunny!
7. Better to Be Stretched than Sorry – Stretching prior to work or everyday life allows your muscles to loosen up and be ready for what ever comes your way! Warmed up muscles are less likely to be pulled or cramp up.
8. Yoga Flow = Blood Flow – Stretching increases blood supply to your muscles and joints that constantly flushes new nutrients to those tissues. The blood flow also carries away and cleanses build up of toxins and calcium that cause stiffness and pain.
9. Tune in to Your Body – Stretching creates a mind body connection. Your mind, when stretching is involved, is in awareness of your body’s breath, pain, discomfort and mental determination to overcome the initial resistance that stretching is. It helps you tune in to your body physically and your mind mentally.
10. Get Longer and Look Leaner – Elongating the muscles not only increases range of motion and reduces stress, but overtime it helps the muscles actually look leaner. Removing the tight balls of calcium in the muscles creates smooth muscle fibers that look and feel better!

Now you know why you should stretch, so now let talk about how to. According to ACSM (American College of Sports Medicine) a stretching routine should be completed 2-3 days per week to improve and maintain range of motion. Each Stretch should be held to the point of discomfort for 15-60 seconds. While stretching it is important to take deep inhales and exhales to help eliminate some of the acidity created, which is the discomfort you feel in stretching. What specific stretches you do is up to you! Hop into a yoga class; look on Pintrest or YouTube for good yoga and stretch routines if you need ideas. Do your body, mind and overall self some good and get to stretching!

Image credit to Trainer Academy: https://traineracademy.org/

References

Exercise, A. C. (2014, October 07). Top 10 Reasons to Stretch. Retrieved from ACE: https://www.acefitness.org/education-and-resources/lifestyle/blog/5107/top-10-reasons-to-stretch