http://www.thealternativedaily.com/
Research has already shown that black pepper can help improve digestion, reduce your risk of cancer, and boost your brain power, but a new study has found that this ancient spice can also help you lose weight. Also known as kali mirch, black pepper is indigenous only to the southwestern India province of Kerala. This […]
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In all my years talking with clients and readers, I’ve heard people often say they’re starting from zero, from rock bottom, with no baseline at all. I understand where they were coming from. Everyone is beginning this journey with a different level of fitness and health. I get that. Yet, I let me tell you this: never in my entire career have I met anyone starting with nothing. The concept defies physiological reality.
You might be in the worst shape of your life. You might be tipping the scale at an all-time high. You might be fighting a serious health condition you never dreamed you’d be dealing with. You may have battled disordered eating. You might not remember when/if you ever had a good self-image.
You might get winded walking up half a flight of stairs. You may have lost significant muscle mass. You might struggle to simply sit with (let alone carry) around the extra 50, 75, or 100+ pounds you’ve put on. However, your body is still made to move. It still craves it. It likely feels harder to train, sure, but—make no mistake—living and breathing within you is that pure physical force you and everyone else was born with. Choosing to live Primally—with the right fuel, the expected movement, the necessary sleep and sun—simply allows you to live out the full measure of that vital potential.
And let me say something else about one’s “baseline.” When beginning a journey like this, baseline is about much more than VO2 max, mile time, bench press weight, or lipid profile. Numbers don’t tell your story, and they don’t determine your prospects for success.
Think for a minute about what else you bring to your personal resolution. What about the motivational power? What about the emotional stamina? What about the social strength of friends, family, and Primal community? What about the force of full-on personal investment or raw will? Those count for something. In fact, those often count for everything. Your physical baseline determines the particular level you start from, but it doesn’t define the trajectory of your journey or the fulfillment of your experience along the way.
Along these lines, let me offer a few suggestions and invite each and every one of our readers to give their own perspective and encouragement.
As you begin the Challenge, make sure you’re taking full advantage of the support system you have. Not everyone in your life is on board with the Primal Blueprint, it’s true. Regardless, look to those in your life who bring a Primally sympathetic or just open mindset. Some friends, even if they can’t understand why you’re eating so much fat, will support you because they want to simply celebrate any investment you make in your health and happiness. Embrace that. Open yourself to the support of folks in this community. Participate in the comment boards, join the Mark’s Daily Apple Facebook Group, and you’ll see what I mean. Finally, if you feel like past issues like disordered eating still have a grip on you, enlist the professional help you need and deserve.
Sometimes people get caught up in a particular goal and lose sight of the full process. Embrace daily Primal living and not just your long-range goal. Going Primal will get you to the destination you have in mind, but it’s not the deprivation-focused, white-knuckle experience you might be used to. Use this year to transform your life as well as you physiology. Relish the myriad of benefits going Primal offers. It’s more than the weight loss and lean muscle mass. Notice the better quality sleep, the more even mood, the sharper focus, the more consistent energy in your day. On that note…
You’re making a point of eating real, ancestral-worthy food, of adding an exercise regimen. Rest assured, you’re remaking your physiology in the process. You will absolutely reap the benefits long before the first couple months of the year is over. But also make a point of doing something (or several things) that make you feel good today. These healthy “indulgences” can help get you through a rough day of low carb flu or unexpected stress. Relax in the sun. Relish turning in early for a full night’s sleep. (Remember what that feels like?) Share a walk with a good friend you haven’t talked to in a while. Play. Enjoy an old hobby. Take a personal retreat. Make a masterpiece dinner and savor it in real ambiance. In other words, let yourself enjoy the process. Make your Primal lifestyle a continual experience of “good life” indulgence as well as a powerful investment in your health.
The post Primal Challenge Point: Starting From the “Bottom” appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
As discussed in my article on manipulating intensity, volume and frequency for muscle gain, training frequency is one of the most important variables to consider for hypertrophy.
https://www.girlsgonestrong.com/
When immersed in the fog of new motherhood, adding one more item to the list can seem daunting, but if there’s one appointment that every mother should attend after giving birth, it’s an assessment with a pelvic health physiotherapist or pelvic health physical therapist (PHPT).
Many women are surprised to hear that this specialty of physical therapy exists, and unfortunately, often don’t learn of it until they’re experiencing a pelvic floor issue like incontinence or pelvic organ prolapse. Pelvic health physical therapists are PTs who receive additional education and training in managing conditions related to the pelvis. They have the ability to perform external and internal exams and treatment and are therefore able to provide clearer insight to the function of the pelvic floor, which is critical for any woman recovering from pregnancy and delivery.
A PHPT typically sees women who are dealing with:
Pregnancy and birth, are stressful on the body. During pregnancy, the weight of a growing baby places pressure on the pelvic floor musculature and connective tissue, and hormonal changes throughout pregnancy result in softening pelvic support to prepare for birth. These changes alone can lead to a pelvic floor that is more vulnerable to dysfunction.
In the event of a vaginal birth, the pelvic floor has had to accommodate the exit of a baby, and frequently, some degree of muscle tearing and nerve damage results. In the case of a C-section, while the muscles of the abdominal wall are not incised, the fascia, nerves, and skin are, which can contribute to symptoms postpartum.
If muscle tearing, nerve damage, and major surgery in any other region of the body were to occur, physical therapy would likely be included in the recommended treatment plan. The recovery from pregnancy and birth is just as deserving of targeted care!
An assessment with a PHPT empowers a woman to learn more about her body’s function, and equips her with a teammate and the tools to recover efficiently and effectively so that she can return to the activities she loves in daily life and in fitness. Without this assessment, it’s difficult to know why she is leaking, or why she’s experiencing pain during sex, or whether her symptoms are “normal.”
Without an awareness of the function of one’s pelvic floor, it’s possible that a new mother will engage in activities that put her a greater risk of developing dysfunction, even if she isn’t currently experiencing symptoms.
“Most clients I see in my physiotherapy practice (whether expecting, new, or seasoned moms) don’t have an awareness of what is happening with their pelvic floor muscles until after an assessment,” notes Anita Lambert, a physiotherapist with a focus on working with women before, during, and after birth. “An individual assessment can greatly benefit a mom’s confidence in their own body during a time where there is so much change happening physically, mentally and emotionally during postpartum healing.”
If a woman (or her support team) is on the fence about the value of seeing a pelvic health physical therapist, here are six more reasons for why every new mother should see a PHPT.
Generally, women attend a postpartum check-up with their OB-GYN or midwife around six weeks postpartum. Unfortunately, most care providers are not evaluating pelvic floor strength and function (even if an internal exam is performed!) and infrequently test for diastasis recti.
Even though most doctors and midwives are not performing an assessment that fully addresses the strength and function of the pelvic floor, more often than not, women will be given the “green light” to resume exercise. Without more specific instruction, mothers may jump back into exercise that their bodies aren’t yet prepared to manage, and could introduce greater risk of becoming injured or worsening symptoms.
The experts in this area are the PHPTs! After attending the six-week postpartum visit with a doctor or midwife, I strongly encourage women to schedule an appointment with a PHPT to receive a comprehensive evaluation of all of the structures most impacted by their pregnancy and birth experience.
While issues like incontinence, pain, and prolapse are common, they aren’t normal and shouldn’t be considered inevitable consequences of becoming a mother. Working with a pelvic health physical therapist can alleviate symptoms and treat the origin of dysfunction, meaning women do not have to put up with bothersome symptoms!
A PHPT will provide a thorough assessment of the body, focusing close attention to the abdominal wall, and the structures within the pelvis. After performing an external assessment that includes a diastasis recti check, a PHPT can then perform an internal assessment.
The pelvic floor runs through the opening of the urethra, vagina (in women), and rectum, so internal palpation allows for the most thorough assessment. The internal exam a PHPT performs is generally much more comfortable than an annual pelvic exam and is usually much less uncomfortable and awkward than many women anticipate!
It’s worth noting that a PHPT will only perform an internal assessment after gaining consent and making sure the patient is comfortable. If an internal exam is something that one is not comfortable receiving, PHPTs can still gain valuable insight from an external assessment.
An assessment with a PHPT provides feedback on the functioning of one’s pelvic floor, as well as the rest of the core system. Pelvic floor dysfunction is often due to a myriad of causes and is not always related to muscle weakness. A PHPT can identify the origin of any symptoms a new mother may be experiencing, as well as address anything that is currently asymptomatic but may eventually present a problem.
PHPTs can make recommendations on lifestyle factors (bowel habits, breath, alignment) that may be increasing one’s risk of developing pelvic floor dysfunction, and will work to develop a plan to facilitate recovery from birth and a return to one’s chosen activities.
Unfortunately, recommendations for addressing common postpartum concerns have almost exclusively focused on Kegel exercises. While Kegel exercises (pelvic floor contractions that are typically recommended in isolation) can be a helpful tool, they aren’t the end-all-be-all when it comes to one’s pelvic floor functioning well. Not only that, but some women have pelvic floors that are over-recruited, often called “hypertonic”, which means that the pelvic floor is spending more time in an overly-contracted state, instead of dynamically moving through its range of motion (a functional pelvic floor is just like any other muscle system: it should move and not just statically hold!).
Despite popular opinion, a too-“tight” pelvic floor is not a functional pelvic floor and can lead to symptoms like incontinence, painful sex, a sensation of pressure, or the inability to feel the performance of a pelvic floor contraction. These symptoms may lead a woman to believe her pelvic floor is too “weak” and she may begin a regimen of Kegel exercises in hopes of addressing her concern without realizing that this could exacerbate, or lead to new, symptoms. A PHPT can identify an over-recruitment issue and can help to facilitate relaxation and more appropriate function.
Even if kegels are an appropriate exercise for a woman to include in her postpartum recovery plan, there is research to suggest that some women may be performing kegel exercises in a way that could actually lead to worsening symptoms with one study citing that 25 percent of the women in their sample performed Kegel exercises in such a way that could promote incontinence [1]. Individualized assessment and treatment with a PHPT ensures that a new mother receives the most appropriate guidance that is specific to her body and her needs.
Pelvic floor physical therapy involves more than kegels!
PHPTs use biofeedback, manual therapy, lifestyle modifications, exercise prescription, and more to address the concerns specific to each woman. As Anita Lambert wisely stated, “There is no one-size-fits-all and every mom I see has different needs postpartum.”
The pelvic floor is the base of our core. Together with its teammates (the diaphragm, the transversus abdominis, and multifidus), the pelvic floor aids in stabilizing the body from the inside out. Whether lifting a baby in a car seat, or a barbell at the gym, the pelvic floor responds to stabilize and provide support.
Without adequate rehabilitation post-birth, the body may be susceptible to injury and pain, with the pelvic floor being particularly vulnerable. Many new moms will find that they end up leaking or experiencing pain or pressure if they try to rush back into levels of fitness that they did previous to giving birth.
A PHPT can identify the body’s current capabilities, teach strategies that promote full-body functioning while emphasizing healing of the pelvic floor and abdominal wall, and can implement both targeted and generalized exercise that take into consideration each woman’s stage of healing, existing issues, and the many demands of new motherhood. They can also collaborate with fitness professionals, building a cohesive team to support the bodies of new mothers.
“I love collaborating with other health, birth, and fitness professionals to help a mom return to activities they love postpartum, in a smart and efficient way without pain, pelvic floor or core symptoms,” mentions Anita Lambert.
As a mother with pelvic floor dysfunction, I’m grateful for the personal care I’ve received that has enabled me to return to high levels of athleticism, and as a fitness professional working exclusively with mothers, I’m so appreciative of the professional guidance PHPTs have provided for our shared clients that gives me a fuller picture of the clients’ capabilities and needs.
A common misconception is that C-sections remove the risk of pelvic floor dysfunction. This may lead women to believe that working with a PHPT is only necessary for women who have given birth vaginally. Women who birth by C-section, however, are still susceptible to pelvic floor dysfunction, pain, and diastasis recti and can benefit from seeing a PHPT just as much as women who give birth vaginally. The method of birth is only one factor among many that can influence the function of the pelvic floor: pregnancy, fitness and daily life activities, constipation, and genetic predisposition can all contribute to pelvic floor concerns.
Additionally, as their name implies, C-sections involve an incision in a woman’s abdominal wall and uterus, which then forms a scar as part of the normal healing process. Keep in mind that the external scar is only the most superficial layer of scar tissue and what’s happening below the surface can lead to painful and bothersome symptoms. Working with a PHPT after a C-section birth can help minimize the adhesions that frequently occur as scar tissue forms, and that could contribute to pain, discomfort, as well as other symptoms such as urinary urgency and incontinence.
So often, as soon as a woman gives birth, their focus shifts to caring for the new baby and mothers frequently find themselves at the bottom of the list. Prioritizing the new mother’s physical and emotional wellness is just as important as celebrating her new baby. Emphasizing recovery and function postpartum not only benefits the new mother, but encourages a cultural shift in the way we view and treat motherhood.
Working with a PHPT can empower women to participate in a self-care regimen that supports them in the initial phases of postpartum recovery, and beyond.
If you are an expecting, new, or veteran mother who is looking to book an assessment with a pelvic health physical therapist in your area, you can find one by searching on the following websites:
Special thanks to Anita Lambert for her contributions. You can find Anita by visiting HolisticHealthPhysio.com or on Facebook and Instagram
The post Why Every New Mother Should See a Pelvic Health Physiotherapist appeared first on Girls Gone Strong.
Originally Posted At: https://breakingmuscle.com/feed/rss
We often think about core stability when we consider exercises to prevent low back pain, specifically things like planks, bridges, bird-dogs. The cueing used is usually something along the lines of “keep your back flat,” or “don’t let your pelvis tip.”
Originally Posted At: https://breakingmuscle.com/feed/rss
In my last column, I spoke about the growing power of a few omnipresent industries that seek to profit by addicting a nation and controlling its habits. Like drug peddlers on the street corner, their desire is to addict you to their destructive products, thus ensuring a consistent, reliable customer who consumes an illogically excessive amount. Today we’ll focus on the first of these: the convenience food industry.
Originally Posted At: https://breakingmuscle.com/feed/rss
Rest as needed between sets, and use 2-3 warm-up sets (no more than 10-12 reps each) to determine working weight. If sets require interruption, adjust as little as needed to complete next set uninterrupted.
When the scheme is listed as “3 x 20″, it always refers to “Sets” x “Reps.”
Reminder: Strong position, organized execution, and a full range of motion always govern weight.
http://www.thealternativedaily.com/
Medical marijuana is helping patients across the country (including some school-age children). But I’m sure most people would agree that medical marijuana is not the kind of thing that should fall into the hands of unwitting kids. School kids at risk for pot-laced edibles? However, that’s just what happened in New Mexico when a nine-year-old […]
http://www.thealternativedaily.com/
A 14-year-old boy suffering from a rare condition called polyostotic fibrous dysplasia, which causes scar-like tissue to develop instead of bones, has passed away just days after surgery. For almost 12 years, Emanuel Zayas was battling the condition. Once doctors successfully removed the basketball-sized tumor, initial signs were encouraging. However, due to kidney and lung complications […]
Originally Posted At: https://breakingmuscle.com/feed/rss
Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine.
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