Surgery (No Excuses)

Toast2Fitness has been my heart and a great resource in which I utilized to share my passion for fitness unto the world.  Although there is no excuse as to why this site has not been avidly updated, I will make an attempt to give one.  Imagine a fashion designer that cannot make it to fashion shows or a florist that can’t be in a garden, or even a mechanic that is unable to work on cars (One thing that these people have in common is that they’re removed from their passion!).  Since high school I have been dealing with a knee injury and already had surgery once that has prevented me from properly exercising at a certain level of exertion.  Fitness events, training sessions, and etc has been missed because I would be home tending to my knee.  My motivation to help others was severely diminished since i couldn’t even help myself.  At times I could barely get out of bed without a severe knee pain occurring.  Over the past year plus I have been meeting with a team of Doctors which all came to the same conclusion, if I don’t get this surgery now then I would need a total knee replacement surgery by age 30!  Even though I worked through the pain at times just off the strength of my passion to help others reach their fitness goal, it’s about time that I helped myself now so that I could further help you in the FUTURE and beyond!

Basically to keep a LONGGGG story short, I have finally had the surgery needed to correct this nuisance! It is approximately a 6 week period before I can even walk!  Even though it will be tough,  I believe in modern medicine and its technical advances since my first surgery.

Stretch It OUT!

I admit, I have been accused of this act of foolishness numerous times; I DON’T STRETCH! Alot of people downplay the importance of stretching due to lack and or misinformation.  It is definitely a vital part to your fitness and over all well being.  There are numerous benefits to stretching such as:

• Better flexibility and range of motion
• Improved circulation
• Stress Relief
• Better Posture
• Improved muscle Coordination

It is often mistaken that you should stretch BEFORE a workout but that is a myth!.  Now I’m not saying that you should start a workout with your muscles cold because you should perform a low intensity dynamic WARM-UP. Low intensity warm-ups include jogging, jumping jacks, jump rope, light weight workouts such as curls.  This “warms” your muscles there by preventing the chances of injury.

If you Stretch before an exercise it can actually increase your chances of injury.  Compare your muscles to a rubber band, if you stretch it out before use then its intended purpose is limited since it isn’t as strong as before the stretch, right? USA Today

A great benefit to post workout stretching is the reduction of DOMS (Delayed Onset Muscle Soreness), basically it’s the feeling of extreme soreness in your muscles the morning after, approximately.  Stretching improves CIRCULATION, which aids in the removal of waste by products of muscle tissue breakdown (lactic acid…etc).  This greatly improves recovery time so that you can get on to your next workout!

For a list of Stretches and how to perform each one correctly check out ———–>Sports Injury Clinic Stretches

Also check the links below for more information. ProjectSwole.com has great information on Isometric Stretching!

USA Today, Physical Therapy, SPorts Medicine, Project Swole

A very TOASTY Christmas!

MERRY CHRISTMAS!! From Toast2Fitness to YOU!

It has been a great year and am thankful for a lot.  Your health has been a gift to me and can’t ask for more.

Remember these tips as you eat Christmas dinner and you’ll prevent the famous Santa Belly:

1. Eat in portions.
2. Limit the amount of cookies and sweets (don’t neglect)
3. Still find time to workout before or the day after (NO EXCUSES)
4. DOn’t drink the whole gallon of egg nog alone; see Liquid Calorie AttaCk!
5. Most importantly have fun…..don’t forget it’s a lifestyle change so no days off.

Winter Snow Storm…!!

As we approach winter season there are key safety aspects that we must take in order to have safe holidays.

1. Bundle up. (Make sure all extremities, head, hands, legs are covered) *I had gloves on when originally shoveling.
2. When shoveling snow, be sure to lift with your legs and NOT with your back.  Do not bend over to lift, always squat.  Bending over is dangerous and puts massive strain on your back.
3. Wear appropriate boots. (Helps prevent frostbite and improves walking traction)
4. Take adequate rests as to not put too much stress on your entire body (when shoveling)
5. Drive  only if required! and if your tires are up to code and fueled up.  Nothing is worst than getting stuck in the snow without gas

Stress ÷Exercise = Health

This basic mathematical equation is one of the keys to stress relief. “Stress ÷Exercise = Health” Exercise aids in stress management in various ways.  Some people quickly take medication in order for them to deal with stress and depression but that often comes with side effects.  The best way to approach the problem is NATURALLY in which there are pros with no cons!  It is my belief that only a very few amount of people actually need to take stress/depression medication.  There are great benefits attributed to fitness mentally, physiologically, and physically.

• As life’s frustrations tend to build up throughout the day and week, working out gives you a form of outlet.  You are able to turn negative emotions into something positive for you.
• Stress wears the body down by making you feel tired and you have a loss of energy.  Getting into a fitness routine naturally gives you a boost of energy and a clear mind to sort out your stressors.
• Exercise t gives you a huge boost in CONFIDENCE! As you look in the mirror and notice the changes that YOU accomplished, then you gain a sense of self confidence that you can tackle anything thrown at you in the world.
• Most importantly, exercise gives you a “me time” that separates you from the annoyances of the world and a chance to reconnect with yourself and unwind.
• Also you can exercise with your friends as a sense of support, bonding, and motivation.
• Naturally exercise decreases the amount of stress hormones (cortisol) and increases the amount of “feel good” hormones (endorphins) which automatically brightens your mood.
• Lastly exercising speeds up blood flow to the brain which allows you to be more alert and think faster since it would be working at optimum condition.

H1N1 (Swine Flu) Pandemic

“President Obama has formally declared the Swine Flu outbreak a national emergency. By declaring it a state of emergency, hospitals will be allowed to move off-site to treat those affected and provide more accessible care to those seeking the vaccine.”  [Full Article] The H1N1 Swine Flu vaccine is a pandemic (spread over a large region[s]), so it’s important to be cautious no matter where you go.  The first line of defense is to try and get vaccinated when available to them.  Also it is good to take these precautions according to the CDC:

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.*
• Avoid touching your eyes, nose or mouth. Germs spread this way.
• Try to avoid close contact with sick people.
• If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Keep away from others as much as possible to keep from making others sick.

In regards to going to the gym where there is a large amount of people in a closed area certain safety measures should also be taken.

• Wipe down equipment before and after use.
• Take a shower or wash hands before leaving the gym.
• Always use hand sanitizer in between exercises (usually readily available)
• Lastly STAY HOME !! if you have any signs/symptoms of illness

Hurry up and get a Massage!

Massages are something that we all “know” about, whether we’ve seen it, gotten it, or have just heard about it. What we typically know is that it helps relieve our stress mentally and physically since it relaxes our muscles while giving us a chance to finally rest for once in our hectic lives.  Several types of massages are available depending on your needs, some of these includes Swedish massage, Sensual massage (increases libido), Deep tissue massage, Back massage and Aromatherapy massage (invigorates our sense of smell).  In regards  to our fitness goal they are beneficial to helping us reach them in a number of ways.  More info can be found on massagetherapy.com, EZinearticles.com, and About.com

CHECK out the benefits and video below!

Physical Benefits:

1. It increases joint flexibility (which increases our range of motion allowing us to hit the target muscle effectively)
2. It shortens recovery time between workouts (this allows alleviates post workout soreness)
3. Body circulation is improved (nutrients reach their destination faster, better oxygen intake, FASTER metabolism!)

Mental Benefits:

1. Rest and Relaxation
2. It improves our mood (gives us more positive energy to accomplish more tasks)
3. Reduces anxiety (more CONFIDENCE in ourselves)