Knee Pain during your runs? This may help!

FIT2U Follower Question:

I was wondering if you could help me with something. I just started a learn to run program and it's going into our 3rd week and I am all of a sudden finding that when I run my knees are killing me! I find I get a sharp pain on the inside lower area kind of by my kneecap. I was wondering if you knew what I may be doing wrong or how to prevent it. I'm really enjoying the program but I'm afraid I won't be able to continue if the pain doesn't stop. 

Thanks for the question!

First off, congrats on starting a running program!! Ask yourself first, why are you running? Do you enjoy it? Is it fun for you? Asking yourself this cause if you are simply doing it to lose weight or get into shape, there are other things you could do. But if you truly love running cause it is awesome mentally, physically and very peaceful....this is what I think anyway, they great, read on.........


Reasons I run:
I run cause it clears my head, I feel great afterwards and you can get an amazing body doing it.

 Pinterest.com/source/reasonstobefit.tumblr.com/

However, I started to only have knee problems when I started running faster and longer distances to try to train for a race last year. I was training hard, so more runs each week and trying to cut my times down for each run. After that race, my knees have never been the same. I get that same pain you do, under neath the knee cap.

Here is what I did after that race, cause not running for me, isn't an option, I will never not run:

1. I started running to enjoy running again...so I slowed my pace right down.

2. I listened to my body, if I felt pain during my runs, I walked it off, or I will slow down, or I do some other form of exercises


3. I Strengthened my quads. Do lots of squats, lunges, core strength...it all helps.

4. Make sure you are stretching after, only after you run or workout. Hold each stretch for about 2-3 breaths. No time to stretch, do it in the shower and the most important muscle you need to stretch after a run: calves, quads, hamstrings and hip flexors.

5. Make sure you do a warm-up before you hit the pavement, this will reduce your chance to get injured or re-injured. What to do as a warm-up: a 5minute walk or, jog or the spot or jumping jack, anything that will lube-up those joints through a range or motion, no static stretches (which are stretches that you hold, such as a quad stretch, stretch this way after your run)

6. After a run, I ice my knee to reduce any swelling and inflammation. Ice to 15-20, then rest (take ice off) for 20-30 minutes, then ice one more time. If you don't have time for 2 sets of icing, one is better than none

7. It could be your shoes, make sure you have a good pair. Usually a good pair, depending on how much mileage you are putting on them, but a good pair should last you no more than 2 years. If you shoes are older than that, I guarantee you need some new ones. I get new shoes every year....if I try to extend it, my feet hurt, my knees start hurting, then hips, then back....its not worth the pain. I would check out any sport apparel store and talk to a shoe rep there. My favs are asics gel...any asics are the bomb for runners.


I hope this helps. One last thing: pavement hurts more than a softer ground like grass or treadmill or the track so try to keep the pavement runs to a minimum.

Take care and happy running!


Until next time,

Live Active........Live Healthy..........Live Happy

What do I think of those 30 minute circuit places??

Fit2U follower Question:

What do you think of those 30 minute exercise places (not to mention any specific place)?

Sitting is one of the most laziest position to be in. So why go to a gym or your workout centre to try and get in a good workout just to be in the most laziest position? Plus you probably sit all day long at work or in the car or on the couch so why reinforce that non-calorie burning position by sitting even more?

What you need to do is train the body in multiple planes, multiple speeds, multiple movement patterns, called functional exercises. Your body is designed to move in many planes so why restrict your body to move in only a one movement plane such as that piece of equipment at the gym where you sit and do some leg extensions? Really you think you are going to lose weight or get toned by doing this?? Plus those piece of equipment don't even use weights, they use hydraulic pumps! 

Let me ask you this, are groceries weighed in pounds or "hydraulic mass"?? Are babies weighed in pounds or "hydraulic mass"?? Or how about getting up and down off of a chair, do you think by training to sit will help you get up and down off the toilet or out of a car?? NO!! I could go on and on, but I think you get the idea. This type of training is a waste of time and you are not training your muscles for REAL life things that you should train for. Am I wrong but don't you go to the gym to get stronger to lift your groceries or lift your baby or get in and out of the car easier or help get a person out of a burning building if you need to??

So if your goal is weight loss or to be more toned or even gain muscle, why not do functional exercises. Whether you are a stay at home mom or a firefighter looking to gain strength, you can get in the best shape by training this way.

So what are functional exercises? These are things like push-ups, squats, lay-down stand ups. If you want more ideas check out my “Get Shredded” DVD, where there is no equipment, all body-weight exercises that you can do right in your own house. I promise if you do my workout 3-5 times per week you will see your body transform. So long as you are feeding your body the right foods.

If you have a question you would like to ask me write me an email, leave a comment here or post one up on my FIT2U Facebook Page.

Until next time,

Live Active........Live Healthy..........Live Happy

Go Coco Over Coconuts!

Fit2U Question: 

could you tell me how good coconut is for you and if there are any negative effects that I should be aware of.......thanks!!!

Coconut juice, milk, cream and the shavings of the coconut flesh are highly beneficial to your health. Luckily, this healthy nut is also a tasty ingredient for soups, stews, curries, desserts and drinks.

For the last 3 or so weeks I have been using So Delicious Coconut Milk. 

Why? Because there is less sugar, less calories, less sodium compared to milk. I am not saying that milk is bad, well unless you are in the states, but here in Canada, our milk meets high standards. 

For more info on Canada's Dairy Farmers:

http://www.dairyfarmers.ca

If you live in the states however, that is another topic for another day. But I will say that if I lived in the states I would buy organic milk or drink So Delicious only! They don't have any laws about whether their cows have GMO's (Genetically Modified Ingredients), antibiotics or hormones. 

What else is so great about So Delicious??

http://sodeliciousdairyfree.com

What are the benefits of coconuts? They have a lengthy list. The best info I found was on this website:

http://www.coconutresearchcenter.org 

From this website, I found all the nutritional information on coconut oil, shredded and water.

More about coconuts....

The coconut palm grows in warm, humid climates. The word “coco” originally meant “monkey”, and the coconut was given its name because of the three spots on its shell that resembles a monkey’s face.

The best info that I have found on coconuts is from livestrong website:

http://www.livestrong.com

You might be wondering why I am redirecting you to all these websites? Well that is because this is exactly where I get my information. I could simply copy there answer but that would be copyright, so check out these websites and see the many health benefits of coconuts. 

Just to name a few of the many benefits that I have found:

• Coconuts support tissue and muscle, healing and repair, which means that it can help sore muscles after a heavy work out to repair quickly, enabling the body to endure heavy exercise sooner.
• Coconut flesh, water, milk or cream is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats. 
• Coconuts improve insulin secretion and utilization of blood glucose.
• Coconut increases the metabolic rate of the body, which means that energy is consumed faster and excess body weight is burned off
• Coconut contains a PH that is good for the skin, supporting the natural chemical balance of the skin.
• Coconuts soften the skin and helps to relieve dryness and flaking. 
• Coconut improves calcium and magnesium absorption and supports the development of strong bones and teeth. 
• Coconut helps to protect the skin from the harmful effects of the sun, while promoting a healthy complexion and beautiful hair.
• Coconut kills the contagious viruses that cause the common cold, influenza, hepatitis C, measles and herpes.
• Coconut helps to protect the body against osteoporosis, kidney disease, liver disease and bladder infections. It also protects the body from breast, colon and other cancers.
• Coconut is heart healthy; it improves the cholesterol ratio and protects the arteries from injury that causes atherosclerosis, therefore reducing the risk of heart disease.
• Coconut helps to prevent periodontal disease and tooth decay.
• Coconut also helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.

To name a few! There are so many benefits to coconuts. 

So is there anything bad about this nut??

Although coconut contains saturated fat, a closer examination shows that not all saturated fats pose a health problem. Saturated fat chains exist in a variety of lengths which impact the body differently. 

Research has demonstrated that Long Chain Triglycerides (LCT) represent the most sinister saturated fat. LCTs exist primarily in foods derived from animals and have been linked to heart disease and a number of other chronic conditions. The body stores LCTs as fat. North Americans consume an excess amount of animal-sourced LCT, which drives many of the health problems in this country.

Coconut represents a vegetarian-sourced saturated fat consisting of medium chain fatty acids (MCFA). Scientists have long recognized MCFAs such as lauric and capric acid for their anti-viral and anti-microbial properties. The body utilizes MCFAs as energy instead of storing them as fat.

Consider this.....

The So Delicious brand of coconut milk has a better nutritional profile than many other traditional coconut milk products. According to the USDA National Nutrient Database for Standard Reference, the average canned coconut milk product contains a whopping 445 calories, 48 g of total fat and 42 g of saturated in every 8-oz. serving. So Delicious Coconut Milk only has 50 calories, 5 g of total fat and 5 g of saturated fat per serving. Whereas a cup of traditional coconut milk would contain more than double the daily value amount of saturated fat recommended by the U.S. Food and Drug Administration, a cup of So Delicious Coconut Milk only uses up 25 percent of the FDA daily value recommendation for saturated fat.

I say go ahead, drink and eat this fruit. It is a fruit, I looked it up. Just watch out for the canned coconut milk as it is very calorie dense. A little can go a long way for flavor.

Check out more products with So delicious. They have so many products and they all sound yummy. However, I have not seen any of these where I live. Probably only available in the states. Damm I wish sometimes I lived in the states. Although on the other hand, I take that back, I am glad I don't live there cause I know what is in my milk and beef: no hormones, no antibiotics and no GMO's!

More on Coconuts.....

The Coconut Tree is known to have many uses, from its roots to tips (leaves), from culinary to non-culinary. In the Philippines, the coconut tree is considered as the “Tree of Life”.

http://gomestic.com 

Enjoy the Tree of Life and what it has to offer. 

Until next time,

Live Active........Live Healthy..........Live Happy

Another FIT2U follower Question.......

Hey FIT2U followers.......

Here is another Question that I received:

hi charis! I was wondering if you could tell me a little bit about protein shakes. If I am trying to thin out should I drink them? Please and thank-you!

Thanks for the great question......

Here's the deal with protein shakes and trying to thin out. Now, I am going to tell you THE SECRET TO LOSING WEIGHT.........ready.............

Calories in must be less than calories out. It is that simple. Find out what your RMR is (resting metabolic rate), which is the level of energy required to sustain your body's vital functions at rest, so, not including activity. Then try to stick to your calorie budget while adding exercise and you should see the weight come off.

As for your question about Protein Sakes: I know that you are probably seeing commercials that are saying that you can lose weight by drinking protein shakes right?
Well manufacturers of protein shakes may claim that their products decrease body fat or promote weight loss, but protein shakes aren't a magic bullet for weight loss. Replacing certain meals with protein shakes may help you reduce your daily calories, which can help you lose weight. If you rely on protein shakes for regular meals, however, you'll miss out on the nutritional benefits of whole foods. And since protein contains calories, you must count it up — especially if you drink protein shakes in addition to your usual diet. However, I know that sometimes, in our busy lives, we don't have time for regular meals, so in cases such as this, protein shakes can be a great substitute for a meal. Make sure though, that the protein that you are using only contains protein, no other carbs, sugar, fillers. Look at the ingredients list, it should be minimal.

The average adult needs 46 to 56 grams of protein a day, depending on weight and overall health. As long as you're eating a healthy diet, adding extra protein — either through protein shakes or other sources — isn't necessary.

Remember, the key to losing weight is burning more calories than you consume. Choose healthy foods — such as fruits, vegetables, whole grains and lean sources of protein — and include physical activity in your daily routine.

Keep the Nutrition and Fitness Questions coming, I love to answer them. And just to let everyone know, I have finally finished my Nutrition course. I have just sent in my final exam today and hope to hear back the results within a week or 2. So I will be taking on clients in July. Check back here for price and package deals.

Until next time,

Live Active........Live Healthy..........Live Happy


Charis

FIT2U FOLLOWER QUESTION........

Here is a Question from a FIT2U follower: 

I twisted my ankle and can't run, hell I can barely walk. I was just wondering what 
I can do to keep up my exercise? I don't wanna have to start over. I hurt myself on 
Sunday and i miss exercise already haha. Just wondering if you can suggest 
anything for me. Thank you Karen

Thanks Karen for your question. Ouch BTW on the ankle; I know that twists/sprains can be painful. I have sprained my ankles several times in my lifetime, I can't even count. Being a basketball player in school and being the clumsy girl that I am, you can imagine how many times I have sprained both my ankles. I have to be careful cause now, cause my ankles are very weak and they roll very easily. But this will never stop me from exercising. I will always continue, however, if I do sprain or twist, I do recommend that you take time to recover them. As recovery time is an important process for any kind of injury. 

Every time you sprain or twist your ankles they become weaker and weaker. So it is important to fully heal before you start to pound on them again. The typical prescription for any recovery from an injury is the RICE method: Rest, Ice, Compression, and Elevation.  I like to ice my ankles at night or after a workout. You can ice for 15-20 minutes intervals: so ice your injury, then take the ice off for 30-45 minutes then repeat this once or twice more. If you see that your ankles are swollen or are in pain, ice them. Icing any joint will reduce inflammation and reduce any pain.

Compression will also help reduce swelling and help prevent you from rolling it again when you do get out there and start exercising again. Try an ankle brace or wrap your ankle when you get out to pound that pavement.

I know that you are antsy to get moving and that you just wanna get out there. But I encourage you to listen to your body. Don't push yourself. Start off slowly: walk first then maybe you could run for a minute or two and see if your ankle hurts and if it does, continue to only walk. Slowly get back to running when your ankle is ready.

If you can't walk right now....you can still do some weights for your upper body and exercises such as squats and lunges to keep you from gaining the weight that you have worked so hard at taking off. Remember to simply stay within your calorie budget for your activity level  and your body's daily calorie needs and you shouldn't have any weight gains.

I hope that this helps. Thanks for the question and remember to keep them coming, I love to answer!!

Until next time,

Live Active........Live Healthy..........Live Happy


Charis