What to Do When Your Health Wasn’t a Priority Before Now

We all go through life phases. Some of them are good such as in our twenties and in others, we sometimes face personal setbacks. Unfortunately, that’s the reality of life at times.

Whether we’ve not taken good care of your health before because there was never an issue previously, but now being diagnosed with IBD, cancer, arthritis or suffering from ongoing anxiety issues, it’s time to adjust now. You cannot do anything about the past. That’s over. It’s done. What’s important is how you proceed from this point on.

In this article, we make some suggestions about what happens from here.

Physical Health

Make Your Physical Health a Priority

It’s possible if you haven’t taken care of yourself and that you’ve put on some extra pounds. There’s nothing to be ashamed of about with that. But now’s the time to help yourself if you want to remove it again. However, depending on what ailment you’re presently suffering from, that may be difficult or challenging for you.

The way we would suggest approaching this is to be practical. Look at what you can do as opposed to what you can no longer do. For instance, if you’re unsteady on your feet some of the time or get dizzy spells but still wish to exercise for 30 minutes a day, focus on compatible exercises like using a rowing machine where you’re sitting down. If you don’t have access to a gym nearby, then see what bodyweight exercises are possible on a gym mat at home.

Be flexible in your approach. Being healthier physically is about moving move. The activity is far less important than people think. Also, watch those calories! If you’re an emotional overeater, be honest with yourself about it and address it separately.

And Your Mental Health Too

Your mental health is about accepting when you’re having a difficult time. To be annoyed about new limitations is natural. It takes time to work through those emotions which feels like the loss of a friend in many ways. Something you’re used to having around and then suddenly it’s gone.

Give yourself time to process the changes. Avoid radically altering other areas of your life at the same time because that may overwhelm you.

How You See Stress

Adjust How You See Stress

Re-adjust how you view stress in your life.

It can be something that throws you off balance or provides a reality check. Accept when you’re stressed about something and see how much of a problem it is for you. Many times, we get upset about things we cannot change or are unwilling to put the effort into changing. Turn stress on its head by seeing it as something to overcome and celebrate the victory when you turn it into a positive by taking action to improve your situation.

Could You Get Compensated?

Also, consider whether the medical ailment is due to negligence on the part of a healthcare facility. If this might be the case, then it could be possible to pursue a claim against them.

The best way to discover if you might have a case is to talk to a knowledgeable medical negligence solicitor to discuss the matter. They are best positioned to confirm whether it’s worth pursuing it legally.

Caring more about your health is a great thing. It’s never too late to do that. Whatever you can do to take care of yourself, make the effort to do so. It pays dividends.

The 10-Minute Cardio HIIT Workout Without Weights for All Fitness Levels

There’s nothing wrong with spending 45 minutes on the Stairmaster doing steady-state cardio, but let’s be honest, it probably isn’t the best (or most fun) use of your time. That’s where this HIIT workout comes in. We’re talking just 10 minutes, no equipment, and a serious calorie burn. Sound too good to be true? It’s not.

This cardio HIIT workout adds some spice to your routine while maximizing intensity and efficiency—meaning you’ll burn more calories in less time. Plus, by pushing yourself harder during a shorter HIIT workout, you’ll tap into the ‘afterburn effect,’ which will rev your metabolism and really fire…

Soccer mom workout: Adding fitness into your busy schedule


As parents, we do a lot of running around. We run our kids to school, to sports practices, to other extracurricular activities, and yet sometimes all that running around still doesn’t seem to burn enough calories to actually get us into better shape. So, instead of watching your child’s practice and glancing at your email, the mom i interviewed says to use that time to get moving.

Seven years ago, working mom Blanca Beltran would rush her kids to their soccer practices in the evenings and watch them play.

“I knew I needed to workout but didn’t seem to have the time, so I just thought, I’ll see if I can make it happen during this time,” recalls Beltran.

Beltran would run the fields and workout during soccer, and she’d get some looks.

“I really thought, ‘Wow, this lady’s a little crazy.’ She’s doing all these…

WATCH VIDEO: School district’s former maintenance building transformed into workout facility

The Rack
Debbie Wachter/NEWS New Castle High School students participate in floor exercises inside The Rack, a new fitness center on Dushane Street.

When New Castle students say they are going to “The Rack” after school, their parents can rest assured they are staying out of trouble.

In reality, they are getting a good physical workout.

The Rack, a former maintenance building converted into a fitness and physical training center, is the school district’s newest rage, especially among young teens who are going out for junior varsity or high school sports. At least 80 youths pass through the building in any given session to participate in weight training, relays, weight lifting, strengthening, pushup, pull-ups and floor exercises.

The facility, facing Dushane Street near Taggart Stadium, is a place where students can go after school to get organized training with supervision provided by various high school coaches.


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Monday evening, a group of at least 20 high school boys crowded into a circle and chanted their team cheers between each organized exercise session. They ran relays with truck tires, paired off for push-ups and lined up for pull-ups on a high beam. Coach Pat Minenok directed the sessions, keeping the workouts moving.

The 10,000-square-foot gymnasium is equipped with weight lifting equipment, a steel bar for chin-ups and plenty of space for running, relays and exercising. A floor covered with artificial turf provides plenty of space for push-ups and other floor exercises.

The building renovation was the brainchild of Minenok, assistant varsity football coach, who saw the facility filled with old…

The Biggest Lie In Fitness Is Sabotaging Your Workout

Sometimes in our quest to get strong, we can get a few things wrong. Except for bodybuilders or extreme athletes, most of us work out to develop bodies that are highly functional. Meaning, we have the necessary strength and mobility to do what we want, when we want, with as little pain or strain and as much energy and vitality as possible, for our entire lives. But in a fitness culture that still toes the “bigger, faster, farther and heavier is better” line, many of us end up pushing ourselves far beyond what is necessary to achieve functional strength, often risking injury to do so.

How can we evolve our mindset to optimize our exercise routine? First, we need to debunk the major exercise myths that keep us working harder so that we can instead work out smarter.

exhausted man gym
(Photo: Peopleimages via Getty Images)

Myth #1: You should work out to exhaustion

Yes, muscles get stronger when they are fatigued, but the problem with working to exhaustion is that you often forfeit form and function for the sensation of hard work. Exercising to exhaustion will often cancel out the benefits of your hard work and risks injury that could set you back.

Myth #2: You should hurt the next day

We’ve all been there, clinging to the belief that barely being able to walk up the stairs is a sign of a killer workout. While next-day pain does indicate that you’re getting stronger by fatiguing your muscles, it also indicates that your muscles are not at their optimal resting length, compromising the movement of your joints. Plus, now you have to deal with all the recovery time. Our muscles are meant to move us around, every day, so exercising to this extreme is far from functional and just doesn’t make sense.

Myth #3: The harder your workout, the better

As we age, we do lose strength, so it’s necessary to keep pushing the envelope to some degree to stay healthy and fit. But we don’t have to push ourselves to extremes to get the results we desire, especially if it risks causing pain and injury — slowing us down rather than keeping us going. Again, there seems to be a misunderstanding of how we achieve the gains we want from our workout. The false adage “no pain,…

Review: Life with The ZoomHRV Wearable Fitness Monitor


We had the opportunity to get our hands on a ZoomHRV 2.0 by LifeTrak, retailing at $139. This impressive fitness wearable is capable of continuous activity and heart rate monitoring even under water. It is unequivocally designed for the multi-sport athlete obsessed with data about their health and fitness.

When asked about the underlying technology behind Zoom, LifeTrak says, “…[it] is both a unique and proprietary sensor, developed by LifeTrak’s parent Salutron Inc.” While the Zoom’s optical sensor utilizes the principles of photoplethysmography (referred to as PPG technology), it is significantly different than other PPG-based sensors found in various existing wearables.

The most noticeable difference is the use of four separate optical sensors vs. the typical single sensor approach. This gives Zoom an advantage of a broader ‘sensor area’ when interfacing with the skin and the underlying capillaries, allowing for more in-depth signal analysis for both heart rate and heart rate variability.


As well, the Zoom uses a single LED as a light emitter vs. multiple LEDs often used, which supports an extended battery life of five days during normal usage of one hour of active workout per day with heart rate readings every 10 minutes over the entire day.

LifeTrak has not published data on the accuracy of the system, however, we know that PPG is widely used across the industry with acceptable accuracy for its use case. It does seem that the implementation of this sensor set has been perfected by LifeTrak, allowing it to be used on different parts of the body and under water, which are use cases that many cannot promise.


Unboxing and…

Heart Rate Tracking Headphones: Review of Jabra Sport Pulse Special Edition


In August, Jabra unveiled their next-gen wireless sports headphones, premiering the world’s first sports headphones to feature automatic (and continuous) VO2 max fitness testing. I got to spend a few days testing the headphones, and was more than excited to see the new features in action.

First Impressions

The headphones come in sleek packaging, geared towards the fitness inspired. Boxed with six sets of silicone or foam buds, 4 pairs of EarWings that help secure the headphones for a better fit, there are options for almost anyone’s ears. I have small ears, so typically a whole day of wearing earbud headphones can make my ears sore, but after finding the right EarWing they were comfortable to wear for extended periods. The right fit also made the Jabras feel a lot more secure and I haven’t had them slide out of place whether I’ve been running, walking, or lifting weights.

Overall, the housing of the headphones feels durable and light, both good signs. The microphone controls are simple to use, and the Bluetooth connects with the touch of one button. With so much technology packed into the headphones, the overall footprint was surprisingly small. Jabra managed to fit the opto-mechanical heart rate sensor into a small nub on the left earbud, and the charging port on the right.

Heart Rate Sensor

Developed by Valencell, a company out of Raleigh, North Carolina, the sensor utilizes a method called photoplethysmorgraphy(PPG) to measure the heart rate. The nub on the headphones house an accelerometer as well as an optical emitter and detector which refract light through the thin skin of the ear to calculate variable blood flow. The cool thing about this optical sensor is that its position next to the thin skin of the ear allows it to take better readings than common wrist-based optical sensors. Using the data collected by the sensor, the Jabra Sports Pulse Special Edition…

My Encounter with Functional Fitness

I first started training with weights my freshman year of high school. My goal was to have all the freshman girls associate me with being the strongest male in the class. When people thought of my name, I wanted it to depict images of Hercules, the great Leonidas, and the legendary Bruce Lee. Despite my vain intentions I did succeed in this goal. I went from being able to barbell bench press 135 to 245 lbs. in just under six months. I would spend day after the day doing dumbbell curls, machine rows, and presses, and a variety of isometric exercises. Although I became ‘stronger’, my physique looked as though I could have landed a lead role in Planet of the Apes; still I felt indestructible. In fact instead of being nicknamed Hercules, my peers bestowed on me the title “King Kong” (looking back I see how foolish of me to think that meant they were calling me an indestructible force). However, my reign of indestructibility began to rapidly disintegrate and turn to ash like the great city of Pompeii. I began to notice my athletic performance (thorough out track and field, football, and crew) begin to steadily decline. I felt clumsier, disproportionate, my muscles began to fatigue more rapidly, and I essentially began to feel as if I was a walking Cinderblock. Yet I continued to ignore these realizations because I thought, “there was no way my mass and pure bench-pressing capability could deceive me”. It was not until I tripped walking up a flight of stairs splitting my knee open, that I realized something was wrong.

My testimony, is not just intended to serve as comic relief at my blind arrogance and turmoil. It serves as a turning point in my life when I realized that my understanding of fitness as being able to bench-press the most weight, or being able to grunt the loudest as being incorrect. After my injury, I began my rehabilitation process by researching, and learning as much as I could about what it meant to be truly fit. I went through a “triathlon athlete phase”, a “body building phase”, and even a “Pilates” phase (thought to be honest that left more of an impression on the freshman girls than my beginner Ape phase). It was not until I reflected back and thought. what training regime would emulate the physical characteristics of the great names of fitness I originally wanted to be associated with? This is when I discovered the value of functional fitness.

What is Functional Fitness?

Functional Fitness’ core premise is to train for the real world. Functional training implies exercises that prepare your body for everyday activities. It was intended to provide people who are not training to be athletes, or whom are not making a living from exercising, an opportunity to still develop themselves physically. Training in this fashion, would makes activities such as playing with one’s children, or carrying groceries much simpler.

Functional Fitness requires exercises that train your muscles to work together. Unlike traditional isometric training that is geared towards increasing the strength, mass or endurance of a targeted muscle group, functional training teaches your muscles to operate as a cohesive unit. This is important because whether you’re an athlete, a soccer mom, or a C.E.O the daily activities you do require you to use multiple muscle groups at once. Try and picture what muscles you engage when lifting up a heavy box from the floor. You are not just using your biceps, but are engaging your quadriceps, gluteus muscles, and your entire core. Therefore, training to have gorilla like biceps, or horse like leg muscles is not practical for carrying out everyday activities.

Functional Fitness- The solution to be becoming truly fit.

Physical therapists created functional training like exercises to allow any individual to carryout their normal daily activities without causing pain, and discomfort to a new or previous injury. This means that functional fitness is not only geared towards making an individual stronger for their every day requirements, but also is intended to injury proof the individual as well. Functional Fitness exercises require you to work not only on muscular hypertrophy and power (which is the main goal for people who want to increase mass and strength), but to ensure that you focus on all areas of fitness, as to not lack sufficiently in any area that would lead to injury. To sum up, we are essentially creating an individual who is well rounded in all aspects of fitness, as well as being injury proof to potentially unforeseen physically demanding circumstances.

Functional Fitness, isn’t that for old people?

The intended audience for functional fitness seems to be either someone recovering from an injury, your average citizen just looking to stay in shape, or an elderly person trying to make sure they do not pop a hip out any time soon. However, I feel this type of thinking limits the endless implications that Functional Training poses. Functional training can be applied to every category of professional athlete, just as much as it can your every day health conscience citizen. In many instances Functional Training may even improve ones performance in athletic endeavors. Functional Fitness aims at assuring one exhibits enough agility, stability, strength, speed, and endurance at whatever there task may be. From my personal experience, I realized the physique and strength I desired fit along the lines of exhibiting combat fitness. Therefore I applied the principles of functional fitness to ensure I was a well-rounded combat athlete, and I can see the beneficial results in my ability to recover faster, train harder, and endure more in my athletic competitions as a collegiate boxer. In fact, over the last few decades’ military divisions throughout the world, including the United States Marine Corps, and United states Army have geared their training regime of their troops towards being functionally fit. This ensures the troops are ready for the multitude of unexpected challenges presented in combat, as well as prevent injury during the troops execution of their demanding daily lives.

Is Functional Fitness for You?

Obviously, I am a supporter and a follower of training geared towards functional fitness. However, this does not mean I think it applies to everyone. If your goal is to solely increase one aspect of fitness, (whether that be strength, speed, size, power etc.) then training geared towards functional fitness may not be for you. It is not without good reason that isometric training has lasted so long in the fitness world. If one focuses on isometric training they will definitively see an increase in mass and muscular power. Still even in this regard functional training may be useful. Rather than training towards functional fitness, one can incorporate functional fitness exercises into their training regime to ensure they do not fall behind in other aspects of fitness while in pursuit of a singular goal. This will be useful in preventing injury, as well as ensuring you can still operate efficiently throughout all the other activities in your life other than training.


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