Benefits of Exercise after Cancer

This is a feature article that was written by Liz Davies. Thank you Liz for your contribution!

Cancer patients experience a wide range of symptoms due to their treatments. Successfully beating cancer isn't the end of the fight. In fact, a patient may still feel a wide range of symptoms after they have officially beat cancer. Many of these symptoms come from the treatment itself.

These symptoms are often outside of the control of the patient. However, fatigue, depression, hopelessness and some physical pain can actually be relieved by exercise and proper nutrition. Before starting an exercise routine, patients should discuss the types of exercise they are capable of performing to avoid injury.

Fatigue can wear down a person with cancer and make it hard for them to get through their day. It can last for months even after your treatments. These treatments are important to save lives but the fatigue can often make them feel unbearable. Exercise will help increase metabolism and boost energy levels. An increased metabolism automatically creates more energy as it causes the body to break down and utilize all the calories in the body more effectively.

As a result, fatigue will often begin to disappear. Depression and hopelessness are the next symptoms that are lessened by exercise. These symptoms are relieved due to endorphins that are released in your body during exercise. These endorphins are designed to help relieve physical pain and also help boost your mood. So, endorphins offer a dual benefit: relieving physical as well as mental pain. This benefit has been tested multiple times in patients, with the result always being positive.

Other studies have also found that patients that are physically fit, active and not overweight have lower remission rates and higher success rates. Patients that simply cannot be bothered to exercise may find their cancer coming back quickly and with even worse symptoms. Exercise has been shown to eliminate remission rates of certain cancers by almost 50%. In fact, exercise and proper nutrition can even serve as a way to eliminate the chance of getting cancer in the first place.

What kinds of exercise are appropriate after cancer? That all depends on the severity of the disease and the health of the patient. Patients should always talk to their doctor before beginning a routine. Aerobics, strength, balance and stretching exercises should all be integrated but some cancers like lung cancer and mesothelioma causes patients to focus on more cardio based exercises. Proper nutrition should focus on highly balanced, high protein diets designed to rebuild your body after surviving your cancer treatments.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April. If you have any questions, contact Liz at healthylizd@gmail.com.

I Gave Up, Then Came to My Senses!

If you're new to the exercise game, getting back into it, or are a seasoned pro we ALL go through the same day where we absolutely DO NOT want to work out. My day was today.

I go through the same thing about every Tuesday. Why it's Tuesday? I don't know. It just always seems like the day I go through this. I start off the day great, work is busy enough and mid afternoon I hit a little bit of a lull, but then get a second wind and start to get excited and pumped to get home and workout. I head out of work a little early to pick up my youngest from daycare, stop by the grocery store for some supplies then head home. I get in the door and what I had originally planned to take place, didn't. As those of us with kids know all too well, right?!! So I start to get supper ready, get the oldest started on his reading for the night, and have the youngest playing some learning games on the computer. We sit down to eat spaghetti. I do have to mention that I used this new fettuccine Miracle Noodle, which is a noodle that has zero calories. One thing I forgot to do was pat down the pasta after rinsing it so my spaghetti was really runny and I couldn't quite stomach the clear, squid looking calorie-less noodles. Fettuccine is my least favorite pasta, so maybe that was it. I have angel hair and rice, so I will try those and see how that goes. Anyway, back to my original story. Got done eating. Helped oldest with his Spanish homework, cuddled with my youngest while my oldest painted his model airplane. My most awesome and thoughtful friend brought me a shovel, because he knew it was supposed to snow tonight and that I didn't have one. Shortly after that, got my kids up to get ready for bed and while they brushed their teeth, I got into my workout clothes, with almost every intention of working out. Got boys tucked in and kissed goodnight and after 30 minutes of "mom, i pooped, come wipe my butt", "mom, I'm scared of the dark can you turn the bathroom light on", "mom, i can't sleep with the light on", "mom, brother won't let me have the light on and I'm scared and want to sleep in your room" I finally get them settled into bed with a compromise of the bathroom light on but with the door mostly shut so it doesn't bother my oldest. By time I get downstairs to work out, I feel exhausted and depleted of my "excitement" to work out. So I start the normal conversation I have with myself and almost convince myself that suuuurrrreeee, I will totally wake up early the next morning and do two workouts to make up for my lack of one tonight. Then I sit down look at my computer and remember all the people I am accountable to. My almost 2,000 Twitter followers, my almost 400 friends on Facebook, my 60 Facebook Page fans, my accountability partner Cal with whom we are doing a Beachbody Challenge, the people I talk to every day to explain this wonderful business I am called Beachbody, my boys who look up to me as a role model and lastly, but certainly not least, myself! I am doing this for myself! No one else can push me or make me do it, but ME!! So I switch my attitude and start listening to the Chalene Johnson voice in me that tells me, "ok, you wanna flake out on your workout, fine, but you gotta do at least 5 minutes". So I do, I start with 5 minutes. But you know what, I kept going. Once you start, it's easy to keep going.

I finished my workout and although I do still feel tired, I'm extremely proud of myself and glad I did it. I didn't give up on myself. Even the best of us have bad days and want to give up but it's how you reverse that conversation with yourself to make sure that you DON'T give up that is most important.

You are the only person standing in your path to success, get out of your own way!

Skinny Phoenix

2012 New Year Goals

As the year comes to a close and the new one fast approaching, everyone is starting to think about resolutions. Did you realize that 80% of people never achieve their resolutions?! Astonishing. Mainly it's because people make resolutions without a MAP (massive action plan). So in an effort to make sure my GOALS (I use goals rather than resolutions), as well as yours, for the new year come to fruition I am going to lay out some steps to help in the success of achieving them.

Step 1 - Write down your top 10 goals for 2012. When you write them, write them as if it's the end of 2012 and they have already happened. For example, I lost 30 pounds and cut my body fat percentage to 12%.

Step 2 - Be specific with your goals. Simply saying, "I'm going to lose weight" isn't specific enough and you won't have anything to "measure". See the above example? I set 30 pounds as my goal and also had a goal of getting to 12% body fat.

Step 3 - Set a specific deadline for each goal. Be realistic when setting your goal. Don't say I will lose 30 pounds by Feb. 15, when you are starting January 1st. Also, don't be too lax on a deadline either. Saying you will lose 30 pounds by the end of the year is too broad and you are more likely to keep putting it off.

Step 4 - Stay Accountable. Tell several close friends your goals, or better yet, get an accountability partner. This way you'll both hold each other accountable for your goals and you're more likely to stick to them.

Step 5 - Break it down. Break down your goals into smaller short term tasks that will help achieve your goal. If one of your major goals is losing weight then working out, healthy eating, daily food tracking etc. should be on your list of daily to-do's.

Step 6 - Celebrate. Don't forget to celebrate achievements. Especially in the process of reaching your goal. It will keep you motivated. My best example of this is that I get to buy a new outfit after losing 10 pounds. Don't reward yourself with things that are going to sabotage your ultimate goal. Like gorging on an ice cream bender to DQ. Use things that will keep you motivated to sticking to your plan.

Finally when you have set your goals, only tackle those that you know you can handle. Trying to take on 6 goals at once is going to lead to stress, derailment and failure. Focus is KEY! I cannot stress enough. It's once we lose our focus that we start to fail.

So get cracking! Write down those goals, tell your friends, and find the tools to make sure you will succeed this year. You can do it, I know you can!!

If you need an accountability partner, look me up on Facebook. I run Challenges regularly and I am here to help you!

Cheers, love and prosperity to all in the New Year!

Skinny Phoenix

10 Tips for the Ladies

According to the latest statistics, beauty is a $32.2 billion industry—so I'm guessing it's a topic of interest for most women (myself included). Luckily, this no longer means slapping on some lipstick and bleaching our hair to make the boys in our lives drool. Women are starting to define beauty on their own terms, not only seeing it as an external goal but also an internal adventure. It's about looking and feeling great.

We've all heard how men get better with age, and women, not so much. But I believe women can stay just as hot and healthy as men. Here's how to do it.

1. For beautiful skin: Make sure you are protecting your skin from the sun by wearing sunscreen before going outside and reapplying every 2 hours. Also, keep away from too much exposure between the hours of 10 AM and 4 PM. Smoking is a no-no when it comes to skin. It causes wrinkles and makes you look older. Be sure to ask your doctor for ways to quit if you're struggling on your own. It's also important to eat a healthy diet. Last but not least, keep your stress levels down to avoid breakouts and other skin problems.
2. For beautiful hair: Beautiful, lustrous hair is a characteristic of health. It's also a characteristic of hotness. As we age our hair tends to get thinner and lose its color and shine. A balanced, healthy diet helps create beautiful hair. Integrate foods high in protein including meats, eggs, beans, and nuts. Look for foods high in essential fatty acids, omega-3s—tuna, salmon, peanut butter, almonds, walnuts, sunflower oil, canola oil, olive oil, and safflower oil. Last but not least, eat foods high in iron including dark greens, beans, raisins, red meats, and egg yolks.
3. For a beautiful smile: A beautiful smile is super hot. If you're looking for a natural, cheap way to whiten your teeth, you can use baking soda. Due to its gritty nature, it's able to erase stains on the teeth. Just dip your toothbrush in water then baking soda and brush away the grime. Peroxide is also a great whitener. Take equal parts water and 3 percent household hydrogen peroxide, swish it around your mouth for 30 seconds (do not swallow) and ta-da! You have whiter teeth in seconds.
4. For beautiful eyes: Our eyes are one (two) of our most precious commodities. One of the most common problems these days is eye strain due to staring at the computer or phone for long periods of time. This can sometimes have long-term damage—take breaks often. It's also important to have UV protective eyewear when exposed to the sun. Eating a healthy, balanced diet is very important for eyes. Carrots and sweet potatoes contain beta-carotene that helps ward off macular degeneration and cataracts, as do foods rich in vitamin C, such as broccoli, bell peppers, and brussels sprouts. Spinach is also a great food for the eyes; it contains vitamin C, antioxidants, and carotene that can protect your eyes from the sun.
5. For healthy bones: Judy Stenmark, CEO of Osteoporosis Australia, suggests that the best ways for a woman to maintain healthy bones are: 1) Eat foods rich in calcium, such as milk, cheese, yogurt, broccoli, baked beans, oranges, apricots, almonds, walnuts, and salmon. 2) Exercise to help build and maintain strong bones. Yoga is a very gentle and productive way to strengthen your bones. 3) Maintain healthy hormone levels, specifically estrogen, which helps women absorb calcium. 4) Consume vitamin D, which helps you absorb calcium. The best way to do this is safe amounts of sun exposure; "about 6 to 15 minutes of incidental sunlight, 4 or 6 times a week, supplies an adequate dose," says Stenmark.
6. For a healthy heart: Heart disease is currently the leading cause of death in women. There are many things that need to be addressed when promoting a healthy heart. According to the American Heart Association, one should avoid smoking, maintain a healthy weight, exercise at least 30 minutes a day, and eat a healthy, balanced diet. Foods that will help keep your heart healthy are high in omega-3 fatty acids. Research studies suggest that fatty acids slow down the production of artery plaque. Omega-3s can also ward off inflammation, blood clots, and keep your blood pressure at safe levels. Load up on foods like salmon, tuna, oatmeal, flaxseed, almonds, and walnuts. Many fruits and vegetables also have vitamins and minerals that will keep your arteries free of cholesterol-induced plaque. Include apples, grapes, tomatoes, berries, spinach, chard, and garbanzo beans in your diet to keep your pipes clean.
7. For a hot body: This is an obvious one, I know. You have 1,440 minutes in every day. Set 30 of those aside for exercise. As a Beachbody Coach, I make it my personal mission to convince the world that you need to integrate exercise into your life, just like you integrate brushing your teeth. Exercise can keep you young and healthy both on the inside and out. It's important that you enjoy yourself while exercising, so you will be encouraged to continue and get your heart rate up, so that you jump-start your metabolism.
8. Keep your hormones in check: When a woman's hormones are off, the whole world knows it. But more importantly, she feels it. Hormones are important chemicals in the body that are responsible for transferring information from one cell to another. Hormones affect every part of your being, both internally and externally. You can help regulate your hormones by decreasing stress, increasing exercise, and eating a healthy diet. Eating hormone-free foods that are high in omega-3 and omega-6 fatty acids can help regulate hormones in your system. You can find your omegas in vegetable oils, fish oils, nuts, and seeds. Eating lots of fruits and veggies will keep you stocked up on vitamins and minerals as well. Soy products should be consumed in moderation to avoid an overabundance of estrogen production. Always keep in mind that you may need to work with a doctor in order to get the proper treatment should problems persist.
9. For intellect: Imagine your brain as a forest. Your brain cells or neurons would be tree trunks, and your dendrites would be the branches growing from the trunks and forming the canopy of the brain. When you begin to age, your brain cells start to lose the tree branches that connect neurons to other neurons. You need these tree branches to help facilitate thoughts. When they deteriorate, you can become forgetful and lose proper functioning skills. Current scientific research suggests that exercise is actually the best combatant against mental decline. Dr. Fred Gage at the Laboratory of Genetics at the Salk Institute conducted a scientific research study involving mice running on wheels. He found that the mice that participated in exercise were able to easily find their way through mazes, and scored significantly higher on rodent IQ tests than those who were not able to exercise. So if a few spins on the wheel do that, imagine what a round of P90X® or TurboFire® can do (hint: see my previous post on the Cure for Stress!). 
10. For a beautiful soul: Stated beautifully by Audrey Hepburn, "For beautiful eyes, look for the good in others. For beautiful lips, speak only words of kindness. And for poise, walk with the knowledge that you are never alone." Ladies, beauty is so much more than your physical body. The most beautiful thing about women is our own unique expression of self in this world. Women must cultivate an inner, timeless beauty that will only flourish as we age. It is important that you continually check in internally to make sure you are integrating pleasurable, centering activities. Meditation, exercising, reading, and spending time with friends and family that love you are all amazing soul foods. Begin creating a "Bliss List" today, documenting all the activities that make you happy, and be sure to integrate several of those things in your everyday life.

Ladies, life is short and we only get one ride around the world in this body of ours. You are beyond blessed for having been given the honor of being a woman. Be the best you can be, and always honor your body, mind, and soul in order to stay "hot and healthy." Age does not define your worth, YOU DO!

Seriously, I Have Found the Cure for Stress!!

My Monday didn't start off so wonderful today. I woke up, only because my 9 year old had woke me up because my alarm failed to go off. My stomach was killing me for reasons still unknown. I had to rush to get my kids ready and get them to daycare and school. I get to work late. Have a meeting with my boss, who ended up giving me more work that is due in an insane deadline. Had another executive that I had to do work for today, which added to my already bursting workload. Took a short lunch so I could continue hacking away at my mounting tasks. Finally by 6:30 pm, after working an hour and a half late, I decided I better get my butt home so I could work out, shower and get ready to meet with some very awesome friends for dinner.

In between work and my workout my ex-husband decides to berate me with some very rather unpleasant texts which was him lashing all his negativity and hatred at me. I try to stay decently calm when dealing with him, but sometimes that is the hardest thing to do and all I want to do is lash back. I did lash back a little (shame on me, I know), but I regained control and just ended the conversation and stopped responding. I used the anger and frustration that was created because of that conversation and put that, along with the entire stresses of my day into my work out and killed it!  You know how that made me feel afterward? Amazing! I felt so relieved, strong, powerful and in control of my emotions. Working out made me centered again. It brought me the inner peace I needed from my stressful day.

This is one of the main reasons I work out. Not just for the physical benefits of it, but also for the mental aspects. I get that natural high afterward because I know I pushed my workout to my top performance level. I feel at peace, truly happy and euphoric.

I also have recharged my confidence and self-respect to help me better deal with those every day unpleasantries that invade our daily lives. So the next time you've had one of the most stressful days of your week, take that stress out in a workout. I promise that's exactly where you'll leave it!

Avoiding Holiday Weight Gain

Holidays are one of the hardest times to stick to eating right. There's the added stress, an erratic schedule full of holiday parties and festive get-togethers, and endless toasting, all of which leads to you feeling bloated and uncomfortable by the time January 2nd comes around. However, the holidays don't have to be that way!

Here are some ways you can enjoy the season and not regret it later:

1. Drink less
For many of us, calorie-laden beverages are hard to avoid during the holidays. Consider all the peppermint lattes, hot chocolate, eggnog, wine, champagne...Shall I go on? If you're the type to be tempted by these, try this idea. Pick one. In other words, choose one for the day: enjoy a latte for the day or a glass of wine. And when you can, trim down the calories (i.e., use skim milk in that hot chocolate). This way, you're not denying yourself, and you're teaching yourself moderation. And the rest of the time, drink water! Even if it's the sparkly kind with a slice of lime to make you feel festive.

2. Bake less
If you love baking during the holidays, that's great. We're sure your family loves your baked goodies. But consider how much you're baking and for how many. Are you making 14 dozen cookies for your intimate family of 4? Perhaps it's time to cut back. This holiday season, select just one or two of your favorite recipes to bake, and cut your typical quantity at least in half. This way you'll not only cut down on unnecessary calories lurking around the house, you'll also reduce your stress level. Or try to make some no-bake Shakeology cookies! Delicious, low cal, high protein satisfy your chocolate fix!

3. Prioritize
More than likely, the parties that you go to will have tables stocked with food of the less-healthy variety. This is when it's important to prioritize instead of snapping up every canapé on the spread. Take a plate, pick one of each of your favorite items, and load up the rest of your plate with fresh veggies or fruit if available. Another option is to eat before going to the party. This way you won't be tempted to take a bite of the mini quiche just because it's there and you're hungry. And remember, it's the people and the conversations that should be the focus—not the food!

4. Deny leftovers
When it comes time after the party for the host to begin giving away leftovers, either make yourself scarce or let them know that you'd love to take some but your fridge is stocked. (They will definitely understand.) But sometimes, having extra temptations on hand is unavoidable. If your neighbor brings over a plate of mouth-watering cookies, instead of turning her away, graciously thank her and enjoy one. Then take the rest to your next function. It's the season of re-gifting!

5. Amp up your workouts
Many Americans excuse themselves from healthy eating and regular workouts because "it's that time of year." Poor choice. Rather than skipping your workouts, intensify them. Holidays are when you really need the mood-enhancing, stress-busting effects of exercise more than ever!

6. Enjoy a taste
Some do well by swearing off "forbidden" foods, but for many of us that notion only leads to bingeing or a feeling of deprivation. If that's the case, allow yourself the treat, just make it a small portion and account for it during your next workout.

7. Scrap the "dieter's mentality"
I forbid you to say these 5 little words ever again: "I'm starting my diet tomorrow." This mentality leads people to believe that healthy eating is all or nothing. Have a cookie or two, but catch yourself before you slip into the "Oh, I've blown it, so now I might as well have 10 more!" way of thinking. That mentality is the root of all yo-yo dieting. Think of your eating as a way of life, not a diet.

You're a Smelly Pirate!

So the title is synonymous with how I look right now. I just got done doing TurboFire 30 and 10 minute stretch class. So I'm nice and sweaty, therefore decided to write a blog! Hehehe!

I've been doing great with my workouts. Last week I worked out Monday thru Friday, every day with a mixture of Chalean Extreme and TurboFire! I also started drinking Shakeology which I've been taking for 6 days now and already I'm feeling a difference. I have more energy to finish my workouts and my recovery after workouts already seem to be much better. Oh yeah and I'm down 2 pounds, so I'm feeling amazing.

Let me tell you a little bit about my experience with TurboFire so far. All I gotta say is HOLY FRICKEN CRAP it's kicking my butt!! I would NOT recommend this program for anyone who is just starting a workout regime. This stuff is definitely for more seasoned/experienced exercisers. But let me just say that if there is anyone out there who has been working out for a while and have hit a plateau or are just getting bored with your workouts, TurboFire will break thru that slump in no time. They use the HIIT (High Intensity Interval Training) programs, which is what athletes are now using to train. HIIT programs are extremely effective and rev up your metabolism like crazy! But you aren't suppose to do them two days in a row, because you need to let your body recover and in that recovery you will still be burning calories from the original workout. If you wanna check it out, go to my web site or you can check it out at teambeachbody.com.

So my eating has got way better. Mostly it's because I am tracking every single thing I eat. That is extremely key in weight loss. Keep track of everything you put in your mouth. Food journals can be helpful to gauge how you feel after you eat food, tired, bloated, full, satisfied, still hungry, etc. What I've learned throughout my trials and tribulations with weight loss is that eating every 2 and a half to 3 hours helps me keep cravings away because I don't get so ravenously hungry that I can't control what I eat or crave. That's the other great thing about Shakeology is that my cravings for crap food have really diminished (another wonderful side effect to this powerful shake). 

So, I'm off to shower now. I hope all this info is helpful and maybe it will help someone get motivated to take control of their weight, diet and overall health. I think we ourselves deserve the best, but to get the best and be the best you have to earn it.

Peace out!!

It's On The Way!!

I'm soo super excited!! TurboFire is on it's way!! And so is Shakeology! I'm super excited to start TurboFire, mainly because I need some new material to work out to with some kickin new music. Chalene never fails to deliver on the awesome music in her workouts and that is why I am such a fan of her workouts! She truly is an inspiration! So I decided that I will combine TurboFire with Chalean Extreme and I should get the best results. I'm pretty sure I will be sore consistently for 90 days, but I love that hurt. I use to hate being sore from working out when I was in high school, but that was because I never really worked out on a consistent basis to fully understand how good that soreness feels. The soreness from working out is nothing compared to the aches and pains I get from NOT working out. My back and hips get so much worse when I am not working out and that is a pain I cannot afford to have.

So I have been doing pretty good so far, slowly getting back into things. I started Chalean Extreme again yesterday with Burn Circuit 1 and have been filling in the cardio with TurboJam until I get my TurboFire. If anyone wants to workout with me, let me know. If you can't work out with me in person then just go sign up (for free!!) from my website, http://beachbodycoach.com/sten. Just click on "Join" and set up your account. Then we can work out together in the online gym. This is also great if you have friends or relatives that live across the country that you may want to connect with and challenge each other towards getting fit and healthy. There are awesome recipes and a place where you can keep track of meals. There is a discussion forum where you can connect with celebrity trainers, like Chalene Johnson (TurboJam, TurboFire), Tony Horton (P90X) and other popular workout programs and instructors.  Also, just for logging your workouts you are entered into the daily drawing for cash and prizes and a weekly prize of $1,000.

So get out there and just start somewhere. Whether it be your diet, or working out. Everyone has to start somewhere. And if you need any help, I'm here!!

To your health!
Kirsten