Category Archives: fitness

Workout Tip Thursday: Glute Bridge with Weights

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Like most muscle groups, the glutes need to be worked not only with compound movements like squats and deadlifts, but they should be isolated as well.

Are you trying to get that Kardashian ass the all natural way? Try adding these into your next leg day!

Glute Bridges or Hip Thrusts can be done from the floor or on a workout bench. They can be done with a dumbbell in your lap or a barbell with plates loaded on it depending on your strength. If you work out from home, start with the floor. Place a dumbbell on your lap as shown in the photo. Push your glutes up and send your hips towards the ceiling or sky. Tighten your glutes as you push upwards.

Start with 3 sets of 15-20 reps. Once you are able to graduate to a heavier weight, you can reduce the reps down to 6-12.

I have also included a video on how to perform the exercise with a barbell

Enjoy this post? Want more workout tips? let us know in the comments what you’d like to see in the future!

Some days you win, some days you lose

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Balance is one of those things people struggle with. I know I am one of them. When I work out and eat on plan, I live in extremes. Either I stick to the plan 100%, or I’m a disaster. The last two days I’ve been a disaster. I slept in past my alarms two days in a row, meaning I didn’t work out. Both days I opted for cookies instead of my scheduled meal. Instead of panicking or stressing about how off plan I am, I let it go. Some days you win, some days you lose. These two days were a loss and that’s ok.

If you find yourself falling off plan, just do your best that day. Start over new on the next day. Remember, it took you years to gain the weight slowly over time. 1-2 days off plan is not going to derail you, make you lose gains or destroy all your recent hard work. Give yourself a little grace, a little balance, and do better the next day

CBD Oil and Sleep

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Initial research shows that CBD, which doesn’t get you high, can be useful in the treatment of a number of conditions, including:

  • anxiety
  • depression
  • chronic pain
  • inflammation
  • skin conditions, such as eczema
  • some seizure disorders

Good news for you: It can also improve sleep. CBD taken at least an hour before bed can improve insomnia and promote a restful night’s sleep.

CBD is helpful for sleep because it can alleviate conditions that complicate sleep. Namely, anxiety, stress, and pain. Calming your central nervous system can have a relaxing effect, helping you let go of stress and anxiety, and even calming painful inflammation from conditions such as arthritis or low back pain.

Using CBD may be helpful for improving sleep directly, even if you don’t suffer from anxiety, stress, or chronic pain. CBD is believed to interact with receptors in the body, including receptors that govern your body’s sleep and wake cycle.

Sleep medication can have interactions, may not be effective, and frequently comes with side effects. Additionally, you may be limited in how much you can use sleep medications, as they can be habit forming. But research suggests CBD comes with few side effects, such as fatigue, diarrhea, and changes in appetite. If you’re struggling to sleep and considering sleep medication, CBD could be a low risk alternative to try out first.

Tips for Using CBD as a Sleep Aid

With these tips, you can use CBD more effectively to support healthy sleep.

Use CBD as a supplement to healthy sleep habits. CBD can be a tool for good sleep, but it shouldn’t be a crutch. Make sure you’re practicing good sleep habits, such as shutting down screen time at least an hour before bed, avoiding caffeine in the evening, and maintaining a regular sleep schedule and bedtime routine. An overall healthy lifestyle with physical activity and good diet can be helpful for sleep as well.

Don’t overdo it. While a too small dose might not be effective, using CBD could prove to be too much of a commitment if you regularly take a large dose for sleep. Try a dose of about 25 to 30 mg and increase as needed.

Plan your delivery method. Edibles and oils can offer sustained delivery of CBD that might help you stay asleep later into the night. But vaping could offer faster relief, even if it wears off more quickly. Consider your needs and whether you need help falling asleep, or staying asleep, when choosing which way to consume CBD as a sleep aid.

Only use CBD when you need it. CBD isn’t a recreational drug and doesn’t offer the psychoactive effects of THC. Though it’s low risk, it’s possible to do too much. Though you might not worry much about overdosing on CBD, you should be concerned about lowering its effectiveness over time. The Kaiser Permanente study suggests that CBD’s effectiveness as a sleep aid could drop off after about a month of regular use. So using it only when needed could ensure that it delivers consistently.

CBD can be a good choice for sleep, particularly if you struggle with anxiety, stress, or pain at night. Use it carefully to improve your sleep and feel more rested each day.

Interested in trying CBD? Visit this link and use code CBDCENA

Add CBD To Your Workout Recovery Plan

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If you are looking to further your workout recovery, relieve soreness and perform better, consider supplementing with CBD products.

CBD

While CBD oil and THC come from the same plant, the two are very different compounds. THC is the most popular and reactive compound found in the hemp plant, but CBD has been found to have the most varied uses and benefits while not getting you high.

The medical benefits of CBD have been proven to cause significant change to the body. Some of these benefits include:

1. Muscle Growth

Growing muscle is one of the most challenging tasks of a bodybuilder and fitness conscious person. To make it even more challenging, we have catabolic hormones in our bodies that break muscle mass down. In order to reverse that issue, you would need to take anti-catabolic supplements.

CBD supplements help accomplish the mass gains you desire by lowering the number of catabolic hormones in the body. With lower catabolic hormones, your body will not be able to break down muscle mass as quickly, allowing you to increase muscle mass.

2. Weight Loss

Whereas THC may give you the munchies, CBD regulates your blood sugar levels. With regulated levels, there are less fat-storing hormones produced by the pancreas in your body resulting in less fat being stored. Since more fat is available to be burned off as energy, there will be fewer fat cells in your body.

CBD also regulates cortisol levels. If your cortisol levels are too high or too low, unpleasant symptoms like weight gain can occur. Regulated levels help lower peaks in cortisol at appropriate times. Together, the regulated levels can help you lose weight safely and appropriately.

3. Anti-Inflammation

After an intense day of training, sore muscles and joints are common. To combat these ailments, you might mask the pain with an over-the-counter anti-inflammatory or pain-relieving medicine.

CBD is a natural supplement and can offer some relief without damaging your liver. This is caused by the receptors in your brain interacting with CBD and the immune system. The receptors are tiny proteins attached to your cells that receive chemical signals and your cells respond, creating anti-inflammatory and painkilling effects.

4. Improved Sleep

Getting a good night’s sleep is one of the keys to muscle recovery. Without proper rest, your body can’t burn off energy or help build muscle the right way. CBD has shown to improve sleep patterns, sleep soundly, and for longer periods of time without the addictive effects of sleep medication.

Anxiety is the number one reason people are unable to get to sleep. CBD has also shown that it can be very effective in helping a person deal with anxiety by regulating your own natural chemicals.

Thinking about trying CBD to supplement your fitness goals? Go visit CBDMD and use code CBDCENA to get 15% off your order!!

IIFYM: Part 2 Are you doing it right?

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images4MRCJONZWe have all heard the phrase “IIFYM brah!” and have seen the endless number of Poptart pictures on Instagram. IIFYM has been huge in the diet and workout industry as of lately. Even my first post on IIFYM has seen the most hits out of all the ones here on my blog. I personally shift back and forth from eating things I WANT to eat and eating things I SHOULD eat when it comes to macro tracking. First let’s start with the three macros one tracks when dieting or bulking: Fat, Protein and Carbs. There are a ton of sites and ways to calculate your macros and calories. From IIFYM.com to the plethora of google results you can get just by typing it in, it might be hard to choose the right formula.

Fret no more! Direct your attention to this article written by a good friend of mine: Scott Herman Fitness Now this isn’t a shameless plug or a bit of spam. I’ve known him since we were in high school and his fitness success has exploded on the internet. You can find him on Youtube as well and follow all his free workout videos.

By calculating the correct number of calories and macro percentages based on your goals, you will find that losing weight or gaining weight can be very easy.

One of the biggest takeaways from IIFYM however is what you put into your body. Many of these IGers will swear by IIFYM and because they are lean and “make gainz” IIFYM and eating poptarts and pizza must be right. Here is where I disagree. There are so many chemical in today’s foods that by eating whatever you want as long as it fits your macros, can set your body up for self destruction later on. Why do I say this? Another good friend of mine recently beat cancer by changing his diet and incorporating raw greens juicing and healthy organic foods into his diet. He is a professional bodybuilder and admits to eating fast food at least once a week as his cheat meal before his cancer diagnosis. After cancer, he realized that more should go into what you put into your body. Forget about all the conspiracy theories and people who go for media drama and hype, there are a number of chemicals that are banned in other countries but not here in the US (for those readers who are outside of the US, check online to see if any other chemicals your nation might use are considered harmful).

By raw juicing and eating organic, grass fed beef and chicken, you can rid your body of the harmful chemicals that are snuck into your foods. While it’s great to look lean and cut, what good is that going to do you if you decrease your future quality of life? Be smart about this folks!!

Now I don’t claim to have vast amounts of knowledge in dieting and nutrition. However I’m sure this photo will prove that I have made great progress in trying to understand health and fitness:

 

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While it might be fun to eat poptarts and pizza, please consider the damage you may be causing to your body. Instead, focus on clean foods that will round out your macros while allowing yourself to cheat once and a while so you don’t binge on snack foods. If you have any questions on counting calories or macros, comment below and we will get back to you right away!

As always, following along on Instagram and come on over to our Facebook page Fitness by Claire

 

Leg Routine that Will Leave you Wobbly

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Recently we conducted a survey from our readers on what they would like to see in future blog posts. You can take the survey yourself here. Your answers will help us better define our material!

The majority of readers wanted more workout routines, recipes and coming in third was supplement reviews. The top three muscles people wanted to see routines for were legs, back and biceps was a close third. Today we will post up a great leg workout. This one normally takes me 1.5-2 hours to complete as I usually throw in some calf exercises at the end. I enjoy working out legs as long as possible. Some will argue that less is more and you don’t need to be in the gym more than 45 min for a good workout. I say do what works for you. If 2 hours is your limit, do 2 hours, if you can go heavy and quick for 45 min, do that. The Leg routine is called “Thunder Quad”:

1. Leg extensions x 20/ Bodyweight squat x 50

This is a super set. Perform the leg extensions then get off and go right into the body weight squats. Do this set FIVE times.

2. Leg curls x 50/ walking lunges with dumbbell for 1 minute

Pick a weight you normally would do 20 leg curls with, and get it to 50. then grab some dumbbells and do walking lunges for a minute. Do this set FIVE times……yes we said five

3. Barbell Squat for 5 minutes

Pick a weight that’s either 70% of your max or something that is moderately challenging for you. Keep the bar on your back the whole time, but try to do this for five minutes, don’t count the reps. Do this ONCE.

4. Leg press x10/ calf press x20

Self explanatory. Do all three positions for calves: toes neutral, toes out and toes in. Do this set THREE times.

5. Leg extension x100

Go back to the weight you used at the beginning that got you to 20, man up, and do 100.

6. Wall Squat

Wall squat as long as you can. By this time, it shouldn’t be for very long. If you last more than a minute, you didn’t go hard enough on the rest of the exercises.

I like to finish up with some seated calf raises, ab and adductor machine and some brief cardio after. The cardio will help with the lactic acid build up later and should allow for your legs to not be as sore the next day.

Try to do this workout twice a week if you need work on your legs, otherwise once a week should be ok. Let us know how you did after you try it!!

As always, come follow us on Instagram at eat_lift_inspire where you will see fitness motivation photos, tips, progress and even a promo code for 25% off supplements. Follow us on Twitter at eatliftinspire and also on Pinterest at Levyii

Apple Cider Vinegar

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Many people question the validity of Apple Cider Vinegar having as many health benefits as scientists say it does. I wanted to take this opportunity to provide some information I came across on apple cider vinegar and why you should incorporate this into your diet daily!

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Apple cider vinegar is purported to treat numerous diseases, health   conditions, and annoyances. To name a few, it kills  head lice, reverses aging, eases digestion, prevents flu, prevents acne, lowers blood pressure, reduces inflammation, kills fungus, regulate pH balance, dissolves kidney stones and helps relieve allergies, migraines, asthma, nausea,  heart burn and wash toxins from the body.      Can it really do all these things? You bet it can and more! But what does science say?

  • Diabetes. The effect of apple cider vinegar on blood sugar levels is   perhaps the best researched and the most promising of APV’s  health benefits. Several studies have found that   vinegar may help lower glucose levels. For instance, a study (White, A. Diabetes Care, November 2007)  of 11   people with type 2 diabetes found that taking two tablespoons of apple   cider vinegar before bed lowered glucose levels in the morning by 4%-6%. In another study from Arizona State University, subjects took a drink of 20 grams of apple cider vinegar and   40 grams of water. Those with insulin   resistance who drank the vinegar had 34% lower postprandial (after-meal)   glucose compared to controls. Vinegar may be the most cost-effective medicine in history, but most people with diabetes still aren’t taking it.
  • High Cholesterol. A 2006 study reported in Medscape General Medicine, showed evidence that ACV could lower cholesterol.  In a study published in a foreign medical journal, scientists found an   apple cider vinegar-enhanced diet may increase in HDL (good   cholesterol), and reduce levels of triglycerides. Research in rats suggests that apple-cider vinegar can help  control triglycerides and cholesterol (Journal of Agricultural and  Food Chemistry, June 22, 2011).
  • Blood Pressure and Heart Health. Another study in rats found that vinegar could lower high blood   pressure. A large observational study also found that people who ate oil   and vinegar dressing on salads five to six times a week had lower rates   of heart disease than people who didn’t. Researchers   have suggested that ‘this reduction in blood pressure may be caused by the   significant reduction in renin activity and the subsequent decrease in   angiotensin II’. Potassium in   the vinegar ‘balances sodium levels in the body, which aids in   maintaining blood pressure within healthy limits’ and ‘apple cider   vinegar also contains magnesium, a mineral that works to relax   blood vessel walls and thus lower high blood pressure’.
  • Cancer.  A few laboratory studies have found that vinegar may be   able to kill cancer cells or slow their growth. One study found that eating vinegar was   associated with a decreased risk of esophageal cancer. Another   associated it with an increased risk of bladder cancer.   In recent trials, pectin, which can be found in ACV, has shown promise   in helping to slow the growth of cancerous cells within the prostate (http://www.news-medical.net/news/20100702/Modified-Citrus-Pectin-holds-promise-against-prostate-cancer.aspx).   In addition, apple cider vinegar’s acidity aids in detoxifying and   cleansing the digestive tract and cleaning out the colon, which supports   the health of the prostate as well.
  • Weight Loss.  For thousands of years, vinegar has been used for   weight loss. White vinegar (and perhaps other types) might help people   feel full. A  study (Ostman, E. European Journal of Clinical Nutrition, 2005) of 12 people found that those who ate a piece of   bread along with small amounts of  vinegar felt fuller and more   satisfied than those who just ate the bread. A 2009 study on mice showed that consuming acetic acid (the active component in ACV), upregulates the expression of genes for   fatty acid oxidation enzymes in the liver causing a suppression in body   fat accumulation. In a double-blind experiment, obese Japanese were assigned to three different groups based on similar body weights, body mass indexes (BMI), and waist circumference. Each group drank a 500 ml drink   containing either 30ml, 15ml, or 0ml of vinegar daily for 12 weeks.   Those in the 30ml and 15ml groups had lower BMI, visceral fat area, waist circumference, serum triglyceride,   and body weight to the control group of 0ml. The 12-week weight losses   were modest: 1.2kg in the 15ml group and 1.7kg in the 30ml group.   These two groups consumed a similar number of calories to the control   group and also performed a similar amount of exercise, so the effect is   not likely to have been due to an impact on appetite or other lifestyle   changes. It was concluded that consumption of vinegar might reduce   obesity.
  • Alkaline Acid Balance: Some alternative practitioners recommend using apple cider vinegar to   restore alkaline acid balance. The theory behind the alkaline diet is   that our blood is slightly alkaline (with a normal pH level of between   7.35 and 7.45) and that our diet should reflect this pH level.   Proponents of the alkaline-acid theory believe that a diet high in   acid-producing foods leads to lack of energy, excessive mucous   production, infections, anxiety, irritability, headache, sore throat,   nasal and sinus congestion, allergic reactions, and increased risk of   conditions such as arthritis and gout

Read the full article here: http://preventdisease.com/news/13/071113_Is-Apple-Cider-Vinegar-That-Powerful-of-a-Health-Tonic-Science-Says-Yes.shtml

Citation:

Summerly, J. (2013, July 11). Is Apple Cider Vinegar That Powerful of a Health Tonic? Science Says Yes. Retrieved March 12, 2014, from http://preventdisease.com/news/13/071113_Is-Apple-Cider-Vinegar-That-Powerful-of-a-Health-Tonic-Science-Says-Yes.shtml

 

Muscle Group of the Week: Leg Workouts

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First I want to apologize for going so long between posts. I know not too many people read this but it seems my frozen turkey debacle was a big hit on thanksgiving. My find of putting the turkey in a cooler while it thaws was a gem and it worked perfectly. I wish I had saved my pictures of our Thanksgiving meal but I did hang on to the homemade apple pie we had!
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Needless to say the pie did not last long. Eventually I hope to add it to the recipes section on here. I feel those are lacking in quantity and quality.

Now, on to leg workouts. Today I will post a handful of pictures that explain pretty well how to perform these exercises. As always, you should aim to do 3-4 sets with 8-12 reps. Going heavy on leg day is a good idea because they are such a large muscle group. They can be hard to build muscle in so by going heavy you are really creating work for your body.

Sumo Deadlifts
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Sumo Deadlifts are great because they work the quads, hamstring, glutes and your back. Deadlifts in general are a compound exercise that should be in everyone’s arsenal.

Deadlifts
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As you can see in the picture, deadlifts work more than just the legs. If you have never done deadlifts before, be sure to start light and watch some videos on proper form. This is one exercise where if performed incorrectly, you can really do some damage.

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This image shows many other exercises that all should be incorporated into your workout. The front and back squat should be required. They really target the quads and will give nice development to them. Leg press is another great way to fatigue the quads. Again, if you’ve never done these, go light for the first few times. If you can complete 12 reps for 3-4 sets then it’s time to up the weight. Leg extensions and leg curls are a good superset to really fatigue the muscles as well. Try to do 15 reps if you do these towards the end of your workout. You can also pyramid any of these sets. Start light and go 15, 12, 10, 8, 6, 4, 2, 1, 1, 2, 4, 6, 8, 10, 12, 15. It’s guaranteed you’ll have trouble walking the next day!

One group people neglect is the calf muscle. If your gym has sitting or standing calf machine please add these in to your workout.
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Another thing people don’t do is vary the angle of the calf muscle. Just keeping your feet pointed forward only targets the main muscle, the gastrocnemius. Pointing your toes inward and outward will develop the Soleus and Plantaris.
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Please whatever you do, just don’t let this happen to you. Friends don’t let friends not lift legs:
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How to Beat the Thanksgiving Day Bulk

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Most Americans love the holidays. It is a time we get together with family, enjoy great food, and catch up on all that went on during the year. This is also the time where most Americans put on the most weight. With a spread like that pictured above, how can one NOT want to indulge during the holidays? Well if most of you are on a healthy diet or simply maintaining a healthy lifestyle, then these tips will surely help you avoid the holiday weight gain many of us dread.

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Tip #1: Drink Responsibly

This seems like a no-brainer however, when we get together with family, there seems to always bee alcohol available, especially around the holidays. Sam Adams has their pumpkin brew and I’m sure many other companies have similar beers. But, did you know that for example, the carbohydrates found in one pint of Guinness are 100% sugar! Sugars are simple carbs, used up faster by the body and can create unwanted insulin spikes! This can cause you to eat more than you wanted and crave more of the sugary sweet stuff you’ve worked so hard to avoid.

Tip #2: Drink H2O

Drink a full glass of water before you sit down to your Thanksgiving day dinner. Many times it is hard to differentiate between hunger and dehydration and that second and third helping you have, may have been better served with just another glass of water.

Tip #3: The 70/30 Rule

70% of the food on your plate should be protein in the form of turkey, chicken, or any meat of your choosing. Preferably the meat should be the white meat as it is lower in fat, but if you must have the dark meat (let’s face it, it tastes much better) just even it out with a mix of white and dark. Your protein should be no larger than approximately 4oz (basically the size of your fist or a deck of cards). 30% of the food on your plate should be from complex carbohydrates in the form of green beans (NOT the casserole), wild rice, or sweet potatoes (again, NOT the casserole).

Your carbs should equal no more than 2-3oz (the size of the inside of the palm of your hand). And that extra 10% we haven’t covered? Enjoy a small helping of the item of your choice. It IS the holiday season and that DOESN’T mean you can’t enjoy a small taste of Grandma’s homemade stuffing! Just make sure it’s ONLY 10% of what you’re eating!

Tip #4: Dessert

Beware! This is where you can really pack on the calories! Restrict your dessert to an item no larger than the palm of your hand, or no bigger than the size of your thumb. (So that 7 layer cake is OUT of the question!) Many of you may not like this suggestion. Hell, I’m known in my family to eat two slices of pie with ice cream before everyone is done being served their own slice! However, desserts are filled with sugar, butter, and are so calorically dense, that you could take all the precautions during dinner and throw it right out the window at dessert. Remember what you are working for and use your wits when it comes to these sweets.

Tip #5: No Round-Trips through the Table!

No going back for seconds or thirds… yet. Get enough in the first pass to keep you from going back. Many times, you’ll attempt to fill the plate in your hand again, either wasting food you’ll find you’re too full to eat, or an additional meal’s worth of calories you didn’t really need to eat. Stay where you are and catch up with family you might not have seen for awhile. Many times you’ll find a 2nd trip unnecessary if you’ve followed some of the tips above.

Tip #6: Wait 20 Minutes…

You’re allowed a trip back to the buffet… IF you wait 20 minutes first.

Wait 20 minutes after you’ve eaten your big holiday meal. If you’re still truly hungry, go back for a smaller version of whatever you’re hungry for.

However, chances are, after that 20 minute wait you’ll find you’re pleasantly satisfied. Why? It takes 20 minutes for your stomach to get the message to your brain that you’ve had enough to eat. Scarfing down a 2nd helping of Aunt May’s sweet potato casserole before your stomach has had time to get that memo to your brain can result in the top button of your pants relieving itself from the buttonhole without you even realizing it!

Tip #7: The Workouts

Try to get a good workout in the morning of Thanksgiving if your gym is open. If it’s not, go for a run. By burning off some calories you can increase your caloric deficit, helping you when it comes time to eat. You can also use Thanksgiving dinner as a refeed option and won’t have to feel as guilty or watch those calories so closely. The day after thanksgiving, while everyone is fighting each other in lines for Black Friday, go to the gym again. I’m almost positive they will be close to empty the day after, but not so much the Monday that follows. (Everyone feels guilty about the weekend they just had and all rush to the gym to work it off in one workout, we all know that won’t work!)

Tip #8: Diet Wisely Leading Up to Thanksgiving

Since weight loss or gain is determined based on calorie balance over time rather than day to day fluctuations, if you can create a decent calorie deficit during the week leading up to the meal, after you have that higher calorie meal on Thanksgiving, you’ll actually just set yourself back closer to baseline.

For example, even if you can remove 200 calories from your daily diet starting on Monday leading up to Thanksgiving that will be 600 additional calories you can add. Depending on where your calories are, 200 may seem like a lot. I know for me, if I eliminated 200 a day, I’d be down to 1100 calories a day, and I’d be hungry all week, which could be dangerous. Those of you on a bulk during the winter months, this might be a bit easier for you to do. If you are already on a caloric defict, try reducing by 50-100 calories a day.

Given a typical dinner meal of 500 calories, this allows you to eat 1100 calories that meal without gaining any weight (note that you may have typical dinner meals of more or less calories than this so the number would have to be adjusted).

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I know we won’t be doing much for Thanksgiving this year, I may cook a turkey, haven’t decided yet. However, I hope these tips will help some of you avoid feeling so guilty during the holidays. Family should understand your healthy lifestyle and help you rather than hinder you during this time. I know I love the holidays. In fact, it’s hard to go grocery shopping now as all the ingredients for ginger bread houses and pumpkin pies are screaming my name as I walk down the aisle (or atleast that’s how I see it!). By staying motivated and allowing yourself to relax a bit during the holiday, it will allow you to reduce your stress levels, which we know creates cortisol and increases body fat all on its own.

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Preventing Strokes and Melanoma

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This is me on June 28, 2013. If you’ve read my blog before, my first post was about the stroke I had. I tore the inner lining of my carotid artery and needed an emergency angiogram and stent placement to open it back up. No one thinks they will have a stroke at 30, and I surely didn’t think I would have one. I maintain a very healthy diet, workout 5 days a week for 2 hours at least each day, don’t eat junk food, and my cholesterol is perfect. I’d like to take a moment and tell all of you how to do everything you can to minimize the possibility of having a stroke.

High Blood Pressure

High blood pressure is a major risk factor for having a stroke. Many people are on daily medication to control their blood pressure. Normal BP rates vary for everyone, however mine was very normal. Before the stroke my blood pressure was usually 116/70 and that was after two cups of coffee. I could tell the nurse when I would see the doctor what my BP would be and I would only be a few numbers off. Most grocery stores these days have free BP machines that you can check where your rates are for free. I highly recommend you try it, even once. It’s a useful tool that should not be over looked.

Smoking and Alcohol

Both of these things can increase your risk for stroke. Smoking is a gross habit and should not be done simply because of all the negative health affects you can suffer from. If a risk of stroke isn’t enough to scare you out of smoking, then the cancer should.

Knowing Cholesterol Levels

This is one that most people might not be aware of. You should get your cholesterol checked by your doctor. Anything over 200 is not good and should be addressed. Mine, is 176, perfect according to my doctor. When they did the angiogram they said there was no sign of any arteries having plaque in them.

Symptoms of a Stroke

If you experience ANY of these symptoms you should see a doctor. Never second guess the way your body feels. It took a week for me to have a doctor take me seriously because I am so young. I didn’t experience all of the symptoms either, which made me even more unsure as to whether or not I was actually having a stroke.

  1. Trouble walking
  2. trouble with speaking and understanding
  3. paralysis or numbness of the face, arm or leg
  4. trouble seeing in one or both eyes
  5. headache

Now, I experienced the trouble seeing as my left eye went cloudy, my right hand wouldn’t open and when I raised my arms above my head (Thank you Grey’s Anatomy for teaching me this trick!) my right arm fell, as if it were super tired. I also had an ongoing headache for quite a few days. The only thing that helped is that I took aspirin that day so the doctors believe it reduced the strength of the stroke.

Now on to Melanoma. I’m going to first start by saying I haven’t been diagnosed yet. However, more than one person in my family has had or currently suffers from melanoma. For almost a year now I have been going to the dermatologist to have precancerous moles removed. They are precancerous because the lab results come back as atypical and dysplastic. Because it runs in my family, my genetic makeup is more susceptible to mutating and turning into skin cancer.

Sunscreen is one of the most important sun protection tools out there. Not enough people use it. We are so focused as a society on tan bodies that it drives young teens to tanning beds during the winter months. I was one of those teens. Turns out those are notorious for causing skin cancer 15-20 years later in life. Even after you have sworn off tanning beds, you can develop it, the damage has already been done.

To prevent melanoma, do frequent skin checks on yourself. Check the color of your moles and freckles to make sure they aren’t changing. Check for symmetry. If you cut the mole in half, are both sides equal in shape and color? Do you have new moles that weren’t there recently and are growing in size or do you have any bigger than the eraser at the end of a pencil? If you have any moles you are suspicious of, get them looked at. Your doctor can do a biopsy and make sure it’s nothing to worry about. If they go untreated, they can metastasize rapidly and turn into lung, brain, liver, etc cancer before you realize it. Try to stay out of the sun from the hours of 10 am to 4 pm but if you must, get good sunscreen and be careful!

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