YWCA Encore: After Breast Cancer Exercise Program

A FREE exercise program designed specifically for women who have experienced mastectomy, lumpectomy or breast reconstruction surgery at any time in their lives. Based around floor and pool exercise and relaxation techniques.

How can encore help?

We know that after surgery, many women experience numbness, pins and needles, loss of mobility and discomfort in their upper bodies, encore can help relieves these problems through gentle stretching exercises.

Encore will help you:

• Improve mobility and flexibility in your arms and shoulders
• Boost your self esteem and self image
• Relieve any discomfort as a result of surgery
• Create a positive attitude towards life and health

Encore is more than an exercise program, a supportive environment is also an important part of the recovery process, and you’ll be able to share your experiences, concerns and feelings with women who understand what you’ve been through.

Our next Encore session starts: April 25^th, 2012 Orientation session

For more information or to register please call Rana Aldibs OR Carah Avery

@ 905-522-9922 ext.118

How to Manage Lactose Intolerance

Today’s post comes to you from the Certified Professional Trainer’s Network (www.cptn.com).  The organization through which our personal trainers are certified.  They are the best in the biz!  Enjoy!

Information on lactose intolerance

Lactose intolerance is the inability or inadequate ability to process lactose, a sugar found in milk and milk products and is caused by a deficiency of the enzyme lactase, which is produced by the cells lining the small intestine. Through this enzyme, lactose is broken down into two simpler forms of sugar called glucose and galactose, which are then absorbed into the bloodstream.

Not all people with lactase deficiency have digestive symptoms, but those who do may have lactose intolerance. Most people with lactose intolerance can tolerate some amount of lactose in their diet.

People sometimes confuse lactose intolerance with cow milk allergy which can be life threatening with small amounts.  Milk allergy most commonly appears in the first year of life, while lactose intolerance occurs more often in adulthood.

Causes

Primary lactase deficiency develops over time and begins after about age 2, although most children do not experience symptoms until late adolescence or adulthood.

Secondary lactase deficiency results from injury to the small intestine that occurs with an illness involving severe diarrhea, celiac disease, Crohn’s disease, or chemotherapy. This type of lactase deficiency can occur at any age but is more common in infancy.

Who is at risk for lactose intolerance?

Lactose intolerance is likely to occur in adulthood, particularly with older adults. Some ethnic and racial populations are more affected with the least common occurrence being among adults of northern European descent.

What are the symptoms of lactose intolerance?

People with lactose intolerance may feel uncomfortable 30 minutes to 2 hours after consuming milk and milk products. Common symptoms include abdominal pain, abdominal bloating, gas, diarrhea, nausea

How is lactose intolerance diagnosed?

Although people may think they suffer from lactose intolerance because they have digestive symptoms, other conditions such as irritable bowel syndrome can cause similar symptoms. After taking a medical history and performing a physical examination, the doctor may first recommend eliminating all milk and milk products from the person’s diet for a short time to see if the symptoms resolve. Tests (such as a hydrogen breath test for adults or a stool acidity test for children under 2) may be necessary to provide more information.

Hydrogen Breath Test. After the consumption of a lactose-loaded beverage, the breath is analyzed at regular intervals to measure the amount of hydrogen. Undigested lactose produces high levels of hydrogen. Since smoking and some foods and medications may affect the accuracy of the results, it is important to check with a doctor about ones that may interfere with the test results.

Stool Acidity Test. The stool acidity test is used for infants and young children to measure the amount of acid in the stool since undigested lactose creates lactic acid (sometimes glucose) and other fatty acids can be detected in a stool sample.

How is lactose intolerance managed?

Although the body’s ability to produce lactase cannot be changed, the symptoms of lactose intolerance can be managed with dietary changes. Small amounts of lactose in their diet can generally be tolerated. Often, people can better tolerate milk or milk products by taking them with meals. The amount depends on how much lactose a person can consume without symptoms.

Lactose-free and lactose-reduced milk and milk products, available at most supermarkets, are identical to regular milk except that the lactase enzyme has been added and may have a slightly sweeter taste than regular milk. Soy milk and other products may be recommended by a health professional.

People who still experience symptoms after dietary changes can take over-the-counter lactase enzyme drops or tablets. Taking the tablets or a few drops of the liquid enzyme when consuming milk or milk products may make these foods more tolerable for people with lactose intolerance.

Have you heard of the Woman Alive! Program?

As you know the YWCA offers many free programs that encourage women to have a healthy and active lifestyle. These programs assist women by increasing their level of knowledge and skills so that they are able maintain a healthy lifestyle.

The Woman Alive program is one of the free programs at the YWCA Hamilton. It’s a FREE physical activity program for women facing barriers to participation. This FREE program consists of two, 1 hour physical activity session per week , including  different activities such as group fitness, aqua fitness, pilates , zumba and yoga.

The program runs for 10 weeks and includes 3 extended sessions providing information on a Varity of health topics such as healthy eating, stress management, healthy lifestyles and more……. Woman Alive supports women by teaching them to understand the importance of their own health and helping them to develop strategies and skills for improvement.

Woman Alive! provides free child minding, healthy snacks, healthy talks, bus tickets and prizes. There are 6 locations in the Hamilton area.

It is free to come and try! If you need more information call Rana Aldibs @ 905-5229922 ext.118 YWCA Hamilton.

How to be more productive when it comes to your workout routine!

Are you finding that you can’t quite bring yourself to make it to the gym as much as you should? Do you feel like you can’t even get out of bed some days when you told yourself you would get an early start? Or do you ever find that your body and mind are restless and need to be doing something?

The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy then less energy, more focus and then less focus when we have moments of low energy and we cringe at the thought of one more squat, push up or pull down.

The key is learning to understand how you can use this pattern to your advantage by predicting these cycles and planning your workout routine around it.

Here are a few simple steps to get your started:

1. Review your previous patterns.

Just take a few minutes to look back on how your past days and weeks unfolded. What motivated you or enabled you to fit your workout in, or what held you back? What time of day are you more focused? Do you have difficulty concentrating in the afternoons or do you feel energized after lunch? Do you feel more energized in the early morning when you wake up? What days of the week do you find yourself less productive or more productive? If you can see a pattern starting to emerge that’s the first step to creating a better plan for your workout routine.

2. Schedule your workouts accordingly.

Look at the types of things you do each day or each week. What can you move around so things are more accommodating for you? Can you move your evening run to early morning when you feel you have more energy and are less likely to let the events of the day distract you or cloud your mind? Or do you feel you would benefit from that extra hour of sleep in the morning and an evening run would help take your mind off those stressful things and allow you fall asleep with more ease?

3. Account for the big picture.

Consider what happens in different months or at different times of the year. Think about what is going on in your life; big events or long vacations, heavy work loads or any commitments that you know will zap your energy level. Take this information and plan ahead how you will motivate yourself and find time for your workout. If you are going on a nice vacation work extra hard up to the time you leave. This way some good relaxation time for your body will be well deserved!

Many of us have a tendency to force our bodies and our brains into patterns of work that do not support our productivity. This can result in achieving less than desired results and adding more stress to our already stressful lives. So take these few tips and try to create a pattern that works best for you, and helps to keep you motivated!

-Carah

Are you S.A.D?

(written by Jen, YWCA Fitstaff/ Zumba Instructor)

What is S.A.D.?  The proper name is Seasonal Affective Disorder and it is very common during the late autumn and winter when daylight hours are shorter.  How can you tell if you have S.A.D.?

Symptoms include:

-        Increase in appetite and weight gain

-        Increased sleep and daytime sleep

-        Less energy

-        Inability to concentrate (usually in the afternoon)

-        Loss of interest in work and other activities

-        Slow, sluggish or lethargic movement

-        Social withdrawal

-        Unhappiness or irritability

There are treatments for S.A.D.  Talk to your doctor.  They may recommend medication or light therapy.  Take long walks during the day and get enough exercise.  Stay socially active, even if you don’t feel like it.

Stay healthy!

Tips to Boost Your Energy Level Effectively & Naturally!

(written by Carah- YWCA Fitness Staff/Bootcamp Instructor)

The “how to increase energy level” problem is extremely common among people of all ages and from all walks of life. Whether you work hard, play hard, study hard or a combination of all three, practically everyone who is “busy” in their daily life could benefit from some extra energy. Here are some simple common sense solutions to this problem that will help you in maintaining your own health and vitality.

Sleep – There is NO substitute for regular, quality sleep

Diet – There is NO substitute for a healthy, balanced diet

Exercise – There is NO substitute for regular exercise

These 3 solutions go hand in hand. With proper diet you will provide your body with sufficient energy for exercise, with regular exercise you will find your sleep patterns will improve.

In addition, keep in mind regular R&R periods for body and mind will help you avoid fatigue from overworking, emotional and physical stress which depletes your energy can also be an issue. In addition it may help to keep an organized living & working environment to avoid energy depletion.

Try this simple breathing technique to reduce your stress and boost energy!

Four-Seven-Eight Breath

1.Sit with your back straight and your hands resting comfortably in your lap or on your thighs.

 2.Look ahead…try not to fix your gaze on anything in particular. Slightly closing your eyes helps.

3.Try to focus internally on your breathing, inhaling and exhaling slowly. All inhalations are done through your NOSE; all exhalations through your MOUTH. Throughout the exercises keep the tip of your tongue in contact with the top of your mouth, just behind your top teeth.

4.Inhale for 4 seconds – Hold for 7 seconds – Exhale for 8 seconds – Pause briefly without breathing, Repeat.

**Do 10-12 rounds to begin. Build up to 25-30 rounds several times a day AND whenever you feel anxious, nervous or stressed.

Additional Benefits

 • Calms your mind

• Tones your nervous system

• Regulates your breathing

• Balances your emotions

If you are thinking it is impossible for you to find the extra energy needed to get yourself into the gym (or even outside for a walk/run), its time for you to evaluate your lifestyle. Figure out how to make the changes necessary to boost your energy level and then just do it! Start working towards a healthier lifestyle today!

Making the Right Food Choices..It’s Easier Than You Think!

The more we learn about nutrition, the more it seems we should eat the way people did a hundred years ago. Recently research has been pointing us in the direction of eating mostly “whole foods” which are foods that are as close to their natural form as possible.

The truth is in most cases we do not need strict complicated diet plans to accompany our active healthy lifestyle. Trying to follow a strict diet plan may even cause more stress. So if you find that trying to follow diets plans difficult or stressful, try a simpler alternative when choosing your diet. Think natural, fresh and wholesome when making your food choices.

This could mean eating:

• Whole grains instead of refined grains whenever possible.
• Fruits, vegetables, and beans instead of supplements to provide the fiber and vitamins they contain.
• A skinless chicken breast cooked with healthful ingredients instead of chicken nuggets processed with added fats, flavorings, and preservatives.
• A baked potato with chopped green onions and light sour cream instead of a bag of sour cream and onion potato chips.
• Fresh berries with breakfast instead of raspberry toaster pastries or breakfast bars.
• A blueberry smoothie made with blueberries, yogurt, and a frozen banana instead of a blue coloured slushy.

I hope these examples put into perspective how easy it can be to incorporate whole foods into our diet. Your bodies will thank you!

-Carah (YWCA FitStaff, Bootcamp Instructor)

Take a Deep Breathe

Breathing..we do it all the time without thinking, which is a good thing. However, because we don’t have to think about breathing in order to do it, we may not be getting the most out of every breath. By fine-tuning how we breathe we can enjoy a number of health benefits.

GOOD BREATH VS. BAD BREATH

When breathing is too shallow you will feel your ribcage moving outward as you inhale or your chest may barely move at all. If this is the case it means you are breathing with the muscles in between your ribs instead of with your diaphragm. Your diaphragm is the powerful muscle at the bottom of your chest cavity that pulls air down. If you breathe through your diaphragm more oxygen is delivered into your blood stream which then delivers this precious cargo to the rest of your body more efficiently.

The following are a few reasons why many of us may be taking shallow breaths rather than using our diaphragm when breathing:

• Tension
• Poor Posture
• Clothing that is tight or restrictive.

TIPS TO HELP YOU BREATHE BETTER

How many times have you heard the expressions “take a deep breath” and “breathe through your diaphragm”? If you’re not really sure how to, try this exercise:

1. Start by lying on the floor on your back. (This will make it easier to develop the proper deep breathing technique the first couple of times.)
2. Place one hand on your upper chest and the other on your belly just above your waist.
3. Breathe in slowly through your nose. You should feel the hand on your belly rise.
4. Breathe out slowly through your mouth. The hand on your belly should gradually lower.
5. Repeat steps 3 and 4 a few times, then focus on allowing your ribcage to expand and widen as your belly moves out, so that you are filling up your entire lungs, from bottom to top.

You don’t need to breathe like this all the time. But taking a few deep breaths periodically throughout the day helps your body absorb more oxygen. With more oxygen your body can work better and you will feel better both mentally and physically.

Practicing correct breathing is also a good way to simply cope with everyday life:

• Increase your energy after a tiring day at the office
• Be more alert even without a caffeine fix
• Focus better when everything seems to be happening at once
• Improve blood circulation so that your bones and muscles get more nutrients
• Reduce your symptoms of stress, especially when you feel like your heart is racing a mile a minute
• Relieve pain — like after you hit your elbow(funny bone) on something

There are many ways that you can incorporate deep breathing into your routine for better overall health.

• Pilates uses deep breathing through the diaphragm to aid the exercises.
• Yoga practice often incorporates breathing techniques called pranayama (breath control) in the belief that this can help control body and mind.
• Meditation focuses on observing the breath.
• Aerobic exercise in which you become slightly out of breath can challenge and enhance your lung capacity and efficiency.
• Vocal training and playing a wind instrument require good breathing techniques in order to enhance the quality of the music.

With all of its benefits, and the fact that it is easy to do once you know how, make proper deep breathing a part of your daily routine!

Travelling and Fitness?

(Posted by Deanna…Group Fitness Instructor, Personal Trainer and Instructor Trainer)

If the idea of travelling or being on vacation and keeping fit doesn’t seem to “fit” together for you, it is time to change your thinking!  It is all about planning ahead (yeah-I love planning!).  If you are heading away, look ahead at what type of facilities will be available for you where you are.  Will there be a fitness centre?  What type of equipment do they have?  If there is no fitness centre, are there walking trails?  A playground (you can have a great workout here-stay tuned next week for some examples)?  A great personal trainer (like those at the YWCA!) can put together a travel program for you.  These travel programs don’t require any equipment-you can use just body weight or pack something lightweight and simple like resistance tubing.  Programs can be designed around what you have!  Still not sold?  Contact me for some great ideas!  lawsonlangfordywca@hotmail.com

 

What Do You Know About Fibromyalgia?

Not much?

Same here….  That’s why I decided to learn a little to get by.

I recently discovered the DVD section at the library.   I mostly indulge in the aerobics DVDs, but I’m sure I’ll get to know the other genres soon enough.  The last DVD I borrowed was one about fibromyalgia.   I only heard of fibromyalgia late last year when we started offering our Gentle Fit program at YWCA.

It was a very comprehensive DVD and I encourage you to borrow it or browse around the website below to learn more.  The DVD was a production of the Mayo Clinic; here’s how they defined fibromyalgia on their website (http://www.mayoclinic.com/health/fibromyalgia/DS00079):

“Fibromyalgia is a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. Researchers believe that fibromyalgia amplifies painful sensations by affecting the way your brain processes pain signals.”

Fibromyalgia does not exhibit any physical evidence. There is no inflammation, no damage of muscles or nerves to identify.  Fibromyalgia is a disorder diagnosed via a list of symptoms.  Physicians are trained to identify 18 tender points.

Without physical evidence to rely on, people with fibromyalgia are at times completely misunderstood by their family and friends—their symptoms waved off.   Some are told that it is “all in their heads.”  But as the DVD pointed out, all conditions—all pain—is “in the head”—as processed by the brain!

There are a number of environmental factors that can trigger pain; stress is one.  Stress is a leading factor.  Of course, family and friends not fully acknowledging the capacity of the disorder only exacerbates the stress.  For this reason, it is imperative to develop a plan to relieve stress. This can include exercise (meditation, yoga, pilates, acupuncture, tai chi), humour, positive self-talk and other strategies that lifts one’s mood.

Another factor is sleep.  Good quality sleep is essential, especially to reduce fatigue and allow muscles the opportunity to heal.  Try to develop a manageable routine.  Go to sleep and get up at the same time everyday.  Reduce caffeine and alcohol intake; and try to limit naps throughout the day.

Another major factor is exercise.  Taking part in regular physical activity is critical.  People with fibromyalgia may hesitate to engage in regular physical activity because of the pain and ensuing fatigue.  But according to the Mayo clinic, regular exercise will eventually help to reduce symptoms.   The type of exercise does not need to be vigorous at all.  Spread them out throughout the day, five minutes at a time for example.  Start very slow and increase even slower.  It’s a process; be gradual.  Moderation is the key.

Increasing muscle strength and muscle endurance helps to better manage fibromyalgia.  Exercise helps you learn how to relax muscles and initiate smooth movements.   Relaxation techniques can help conserve energy, reduce pain, release muscle tensions and lower anxiety.

Plan ahead.   Pay attention to your body and any patterns that ensue.  If your symptoms have a pattern, take note and plan ahead to avoid pitfalls.  Don’t shortchange yourself because of your illness.  Find something you can do, then do it!

The most important thing to understand is that, fibromyalgia does not lead to disability.  It is a manageable disease.  It’s something you can take charge off, rather than allow it to cripple you.  Education is the best way to combat fibromyalgia.  Education for those with fibromyalgia as well as the family, friends and community members who need to gain a little understanding.

Marlin