Category Archives: Health & Fitness
Gear Up for Your First 5K
So you’ve signed up for your first 5K. You have a few monthsto prepare for the big race you’re anxiously awaiting. Each day that you lace up your running shoes and put on your sports clothing you have a rush of exhilaration–it means you’re one run closer to the much-anticipated 5K. 
Maybe you don’t know how to prepare for the race, beyond just putting one foot in front of the other. Here are five running tips to help you get started and make sure you’re ready for your very first 5K.
Set a realistic goal.
If you’re a newbie to the running world, it’s probably not the best decision to sign up for the 5K that’s happening this weekend. It’s also not realistic to anticipate a finish time of 18 minutes–it may take walkers or joggers an hour to finish the 5K and that’s perfectly normal. After a month or two of training, take a look at your pace and set an attainable goal for yourself. The goal can even be as simple as complete the race!
Fuel your body.
Food is fuel, plain and simple. If you eat junk, your body doesn’t function optimally, especially for athletes who rely on fuel for performance. Aim to eat clean, whole foods (avoid anything processed) to provide your body with the best fuel to help you perform. Make sure you up your daily water intake too. As a side note, athletes generally need more sleep to fuel their bodies too. Aim for 9 hours a night for full muscle and mental recovery.
Dress right.
It’s essential to dress for the temperature. If it’s cooler outside, focus on sweat-wicking layers. Workout clothing for women comes in all styles and coverage options. Layer like this: supportive sports bra, tank top, and then a long-sleeve. Add a hoodie if necessary, depending on the weather. This way, you can strip layers off as you warm up. For the bottom, stock up on running shorts for women that allow full range of movement. Regardless of whether a garment is $10 or $100, make sure you’re as comfortable as possible while running.
Don’t worry about finding the most high-tech running shoes on the market. Just make sure your shoes fit comfortably for long periods of time–they really are the most important part of your gear.
Don’t fight the pain.
Pain is not something you should push through, no matter what anyone says. You will experience challenges, you’ll struggle in the beginning and maybe even want to give up. That’s normal. But if you find yourself in pain or with an injury, listen to what your body is telling you. A small injury that’s ignored can lead to much larger injuries that may prevent you from completing your 5K altogether. Take a few days off if your body hurts, and don’t hesitate to call your doctor if the pain is intense or doesn’t subside.
Enjoy yourself!
Running becomes a way to escape. It’s good for your mind, body, and soul. It improves your health. It makes your body release endorphins, elevating your mood to the highest level. Enjoy your accomplishments, and be proud of all you do. Just remember, even if your pace is slower than you’d prefer, you’re progressing, and that’s always better than standing still.
Quit Chewing Tobacco in Four Steps
Nicotine addiction is a tough habit to break. Cigarettes get most of the media attention, but nicotine addiction can be equally hard to break when the user chews tobacco. In fact, the National Cancer Institute reports that the nicotine from smokeless tobacco stays in a user’s system longer than cigarette usage. If you are trying to quit chewing tobacco, but failing so far, here are some tips for a healthier outlook:
- Talk to a professional. If you want to know how to quit chewing tobacco, talk to someone that is an expert on the topic. You may have very good intentions when you set out to break the habit on your own, but there is really no reason to blaze a trail that has already been walked by others. Before you even attempt to quit, make an appointment with an addiction specialist, physician, or health educator. Find out what challenges you should expect, and how to meet them, before you start the physical quitting process.
- Try non-tobacco options. There are companies that specialize in non-tobacco snuff alternatives. You can even purchase mint chew, or a variety of other flavors. A component of any addiction is the physical act of it. You may benefit from keeping the action as part of your routine for awhile as you retrain your body to function without the nicotine found in tobacco products.
- Fill the void. Come up with a substitute activity or two to do whenever you feel the urge to chew tobacco. Decide to go for a walk outside when the craving hits you, or call up a friend to chat. Just sitting still and trying to ignore the addiction as it calls to you will simply not work. You must distract yourself with another activity–at least until your body has physically readjusted to the lack of tobacco.
- Ask for help. Let your friends, colleagues, and family members know that you want to quit chewing tobacco, particularly if they practice the habit. Ask your loved ones to help keep you on track by not chewing tobacco or smoking in your presence, and to kindly remind you to be strong when a craving hits. You may regress several times before you officially rid yourself of the habit and that’s okay. Just keep trying until you succeed.
Quitting a tobacco addiction is one of the most difficult goals you will ever face, but it is not impossible. Set yourself up to succeed with some planning, healthy distractions, and a strong support system.
Kid Safety: Four Hidden Dangers at Home
When you have kids in the house, safety is of the utmost importance. Most parents know obvious dangers when they see them–sharp knives, hot food, slippery floors.
But many parents do not stop to consider hidden dangers that are in the home that are not always as apparent. If you have kids at home, double check your home for these dangers. 
- Unsecured items: The U.S. Consumer Product Safety Commission reports that over 43,000 people are hurt from falling or tipped televisions, and 59 percent of those injured are children. It is best to have a professional install and secure your televisions and stereo equipment. You should also hang pictures with care, and avoid placing any on the wall directly above where a child sleeps.
- Pests: If there are signs of insects or rodents inside your home, it could mean more than just an annoyance. Pests carry diseases and can bite your children if they come in contact. Pay attention to pest management issues, like urine odor or the sound of scurrying. Call a San Diego pest control company if you believe your home is infested before the problem presents a safety issue.
- Harmful products in reach: A convenient place for many parents to store chemical cleaners is under the kitchen or bathroom sink, but this makes it very easy for children to access the products. Even the most vigilant parents may forget to secure a baby proof lock on their cabinet doors, making it too easy for children to interact with harmful chemicals. Find a high shelf in a hallway closet or your garage instead for all your dangerous products. You should also keep items like laundry detergent and dish soap high and out of the reach of children.
- Rugs: Every rug in a home should have some sort of lining that provides grip, even rugs that sit underneath a piece of heavy furniture. A running child can easily slide on an unsecure rug and get injured in the fall. It is also wise to replace the carpet once it begins to curl or fray on the edges as this can also cause children to slip and get hurt.
Take the time to contact an organic pest control San Diego company, walk around your home, and look for these subtle dangers. A little bit of prevention will mean a safer, more secure home for your kids.
Common Illnesses in Horses
Oftentimes the most common horse illnesses are preventable with the proper vaccinations. That’s why it’s crucial to properly vaccinate your horse. As an owner, you are responsible for caring for your horse to help prevent equine diseases. The most common horse diseases are colic and laminitis, responsible for about one third of all horse deaths. Most owners are aware of these, but there are several others to consider too.
If you are looking to purchase a horse for sale, ask its owner for a full list of immunizations to show your veterinarian. 
Horses for sale in California should have vaccinations. No matter where you live, getting your horses immunized is an important part of equestrian ownership. Here are some of the most common illnesses in horses:
Tetanus
This bacteria enters the body at the sight of a wound or at the location of the umbilical cord in foals. Its symptoms include colic, stiffness, and spasms in the neck and jaw, hind legs, and the muscles surrounding the wound. If untreated, the horse will develop breathing difficulties. Ultimately, tetanus causes respiratory paralysis that leads to death.
Treatment: To treat tetanus, the wound needs to be opened and all infected tissue removed. The area needs washed meticulously and penicillin is injected directly into the wound. The wound should not be covered to allow for drainage.
Equine Influenza
This upper respiratory disease is comparable to the flu in humans. Symptoms of equine influenza include cough, fever, nasal discharge, and loss of appetite.
Treatment: Separate this horse from the others. Allow the horse to rest in its stall. The use of Butazolidin is common to control fever and reduce muscle stiffness.
West Nile Virus
Spread by mosquitoes, West Nile Virus (WNV) causes meningitis, or inflammation of the lining of the spinal cord and brain and/or inflammation of the brain. Signs of the virus include skin twitching, ataxia such as stumbling, and muscle trembling. Other signs include sleepiness, lethargy, facial paralysis, and seizures.
Prevent this disease with proper vaccinations.
COPD
Chronic Obstructive Pulmonary Disease is a lung disease similar to asthma in humans. More commonly seen in cooler climates, COPD affects horses that are stalled many months of the year. Horses age seven and older have increased susceptibility. COPD cases are infrequent in climates where the horse is pastured the majority of its waking hours. Symptoms include coughing to expel air and particles of dust from its lungs.
To prevent the disease, face horses outward as often as possible. Clean the barn regularly to remove dust particles and refrain from using hay that is moldy or dusty. Instead of straw in the stalls, use rubber mats or tattered paper to decrease the amount of dust particles your horse breathes in to its lungs.
If your horse has symptoms that worry you, do not try and diagnose the horse yourself. Always contact a vet as soon as possible if you suspect a disease or illness. As you search for dressage ponies for sale, remember that it’s your job as a horse owner to take care of your pet so it can stay healthy.
Three Major Benefits of the Personal Training Career
Do you have a passion for exercise? What if you could get paid to work out and help other people get on a healthier path at the same time?
The field of personal training is quickly becoming a hot career for people who want to translate their love of fitness into a paying gig. The U.S. Bureau of Labor Statistics estimates the number of jobs in personal training will increase 24 percent from 2010 to 2020, making it a smart and enjoyable career choice. If you have ever pondered a future as a personal trainer, here are some benefits to consider:
- A flexible schedule: Since personal trainers do not have an office per se, they are free to meet with clients at any hour and in any space. Your schedule may be a little more stringent if you sign on to be a personal trainer at a corporate gym, but even then, you can generally make your own schedule. This makes personal training an excellent field for people that like to get outside and be active when they are off the clock.
- Your own health and fitness: What better way to monitor your own weight management and strength than to work out several times a week? Instead of paying for a gym or fitness class, you are earning a paycheck and staying fit at the same time. Even sessions with clients who are below your athletic ability burn calories and keep your heart rate elevated. Compare a personal trainer during a normal shift to the average person sitting behind a desk. The difference in activity is astounding. Working as a personal trainer ensures that you enjoy a high level of health, on and off the clock.
- Job satisfaction: Being out of shape leads to more than just physical problems. People who struggle with weight issues are often depressed and unhappy with life. Personal trainers have the ability to turn all of that around through hard work and motivation. It is not just people looking to lose some weight that seek out personal trainers either. An increasing amount of senior citizens are interested in guidance to manage any physical ailments brought on by the aging process. Even people in great shape often hire trainers to help them accomplish the next athletic feat in their sights.
If you want to learn more about how to become a personal trainer, do some research into the many online programs available. Turn your passion into a paying career, and help change some lives in the process.
4 Doctors Appointments to Make and Keep
Good health is often taken for granted. People do not always take the time to appreciate the days that they feel good, and it generally takes an illness for people to realize the blessings of a healthy body and mind.
The best way to hold on to favorable health is through preventative care. Regular exercise, healthy eating, and getting enough sleep are a few ways to ward off sickness. Another often overlooked step is regular medical checkups. The 2010 U.S. Census found that Americans only made 3.9 average medical visits per year, down from 4.1 in 2001. Health was not the primary reason. Many respondents were opting to skip routine medical care, like dental cleanings or general checkups.
In order to stay healthy in the long term, Americans need to take preventative care more seriously. Here are a few appointments you should always make and keep.
General physician: Even if you have absolutely no health complaints, you should visit your general physician at least once every 12 months for a checkup. He or she will monitor your weight, blood pressure, and cholesterol levels and make suggestions for continued health. It is important to have a consistent health history on record with a general physician in case of a future emergency.
Dentist: At the very least, see your dentist every six months for a cleaning. This gives your dental professional the opportunity to clue you in to potential problems in your mouth. Corrective dental work can be very painful and expensive. Regular cleanings can save you the hassle.
Eye doctor: As people age, their eyes change. Even if you have never needed corrective eye help in the past, it is wise to see an optometrist once a year. If you have advanced eye issues, find a doctor with ophthalmic equipment.
Specialty doctors: Women should see a gynecologist at least once a year. People with a history of heart problems should see a cardiologist bi-annually or more depending on the severity of the problem. If you are considering eye surgery, plan to visit doctor who offers an excimer laser treatment.
The bottom line is that good health is fostered through proper preventative care. Not every visit should be sparked by an emergency. Save the x-ray and corneal topographer for visits when you are in control. Your long-term mental and physical health will benefit from regular checkups and preventative care.
Trending Careers: Part I
It is never too late to change the course of your career. Whether you are a recent high school graduate just starting out or a professional with 20+ years of experience in need of a change, the resources are available to make new career paths possible at every phase of life. Online courses make it convenient for people to make a living and learn new things in the process. Even traditional college campuses are becoming more accommodating to students by offering greater flexibility in degree programs and course scheduling.
If you are unsure which career is right for you, take a look at these trending options:
- Software development: This is the field that has produced the most jobs since 2010. The reason? Companies are eager to get on board with emerging technology, specifically in mobile areas, and want to hire people with the knowledge to develop technology innovations in-house. If this sounds like the field for you, look into programs in computer science. A software developer can expect to make as much as $90,000 annually in his or her first few years on the job.
- Personal training: As baby boomers continue to age and society places more emphasis on physical fitness for all ages, personal training certification is becoming a hot commodity. The great part of this accreditation, as well as a functional training certification, is that you are able to stay in shape while helping others do the same. Sound like a good fit for you? Look into personal training certification online programs.
- Social media management: It is no secret that social media is part of the everyday routine of many Americans. Businesses are trying to benefit from this fairly new form of interaction with customers, which makes a job as a social media manager in high demand. This fall, Newberry College will become the first school to offer a degree in social media management, but people with degrees in Public Relations are also a good fit.
- Accounting: While this may not sound like a “hot” job prospect, people who choose this field have a high level of job security. This is actually the number two career since 2010, behind software development. Most companies that want to hire accountants require a degree in accounting or finance, but both programs are fairly common and easy to find at the university level.
Not sure if software development, personal training certification, social media management, or accounting is right for you? Take a look at Part II of our series on the top trending careers.
5 Easy Ways to Boost Office Morale
As the economy changes for the better, many employees find themselves looking for a more positive job environment. Your company may be losing valuable workers if the office moral is lacking. Make some small changes to your office such as implementing leadership videos to improve work culture, and your company may evolve into a place people are bending over backwards to work for. Look at the following techniques for some ideas to make your employees’ satisfaction hit new heights.
Exercise equality among telecommuters and in-office staff. More and more employees than ever
before are working from home, at least on occasion. The trend is one that now means over 40 million Americans telecommute at least one day per year, and the number continues to rise. While working from home is a big benefit, as an employer, you should try to make sure all employees have the same, or similar opportunities for telecommuting. If not, the employees working in-house may feel less satisfied when many of their colleagues have the perk of working remotely.
Allow Internet browsing. A recent study brought good news for employees everywhere: evidence proves that they should have allotted time to search the Internet during work hours. Employees who get to use moments of downtime to peruse appropriate websites they enjoy report high levels of alertness and productivity.
Encourage staff development. There is nothing better that you can do as an employer than empower your staff. Constantly educating and teaching your employees makes them more satisfied, and better at their job. Educational institutes may look at teacher training videos or books to help staff development. Government employee training videos or speakers may help staff working at the federal, state, or local levels learn how to become better decision makers or enhance their leadership skills. Bottom line is, further education and promoting ethical conduct and teamwork helps boost office morale in a big way.
Allow more dress-down days. Whether suits and ties or slacks and button-ups are the daily requirement, a relaxed dress code can make a significant boost in morale. A typical practice among offices is casual Friday, giving employees the chance to relax and wear jeans. This gives employees something to look forward to, and a welcomed change from more conservative attire.
Celebrate employees. The past several years, companies have struggled financially as the recession meant there was less money to go around. It did not make sense to spend big bucks on a costly party when people were hurting for cash. However, nixing a party to save money is not a good idea, if you can afford one. Employees work hard all year in hopes of a celebration, and taking away incentives and parties can put a damper on office morale. You don’t have to have a lavish affair with shrimp cocktail and ice sculptures–just have something simple and fun to show your employees you appreciate their hard work.
Defeating Addiction in Four Steps
Any addiction expert will tell you that dependence on alcohol or drugs is both physical and mental. Yes, part of breaking an addiction cycle is to physically remove the negative items from within reach, but the person committing to change also needs to adjust his or her mentality. True recovery from addiction involves the entire person — mind, body, and soul.
If you want to take the next step in breaking a bad or even dangerous addiction, prepare yourself mentally for the challenge ahead. Here are some suggestions to make your attempt at change successful.
Tell your friends
Find support from the loved ones around you, starting at home. Tell your spouse, children, and parents what addiction you plan to break and that you would appreciate their support. Spread the word to your colleagues and social circles as well. If you use social media, post updates on your progress and get instant encouragement from your online friends and followers. Remember that, while smokeless tobacco alternatives will help you quit smoking, the people around you will be the greatest catalyst for change.
Write it down
Keep a detailed handwritten or digital journal of your goals, benchmarks, failures, and triumphs. When you make mistakes, do not lose heart. Reread entries from a day when you experienced success and look for ways to get back to that good place. The notes that you take may end up helping someone else break their own bad habits later.
Gear up
Set yourself up for success by purchasing a few items to help you through the tough moments of quitting. If you are trying to give up alcohol, think of an alternative, like a type of tea you love or even a piece of exercise equipment to use when you feel like picking up the bottle. Smokers should look into helpful tools like smokeless tobacco, and those that chew should invest in some non-tobacco snuff. Rather than leaving an empty void in your life where the habit used to exist, find healthy replacements.
Ask for help
Your family and friends provide a great support system, but to really kick a habit for good, it is best to seek professional help. This may mean calling a local support group or hiring an addiction counselor. Remember that others have fought the same battles before you; let their stories and expertise guide you to the change you want to make.
Benefits of a Tummy Tuck
There are several reasons that people seek help from a plastic surgeon. Sometimes physical health is at stake, while other times a boost in appearance and self-confidence is sought. One of the most popular forms of cosmetic surgery is getting a tummy tuck. From moms with bellies stretched by pregnancy to those that want to get rid of excess skin after weight loss, getting a tummy tuck offers a solution.
Here are some of the most common reasons people decide to have a tummy tuck:
- Heightened self-image. When people lose a significant amount of weight, they want to show off their new bodies. This can be a problem when loose skin or stretch marks are part of the picture. Unlike liposuction, a tummy tuck does not remove fat but excess skin. This leads to better confidence and a higher feeling of self-worth. Numerous studies have linked attractive people with higher success in life and many experts believe this has more to do with confident attitude than actual aesthetics. Do not underestimate the power of a positive view of your body.
- Better fitting clothing. Even covered up, excess skin can lead to a drop in attractiveness. This obviously affects wearing a bathing suit but can even cause a problem in everyday wear. Shirts that fit in the upper arm area may be too short in areas where excess and loose skin leads to a bumpy or pudgy look. One of the greatest rewards of weight loss is buying a new wardrobe and a tummy tuck can make those new clothes look even better.
- Motivation to stay fit. After seeing the stunning results of a tummy tuck, people often want to maintain their new and improved physique. This generally leads to routine exercise and better choices when it comes to food and drink. Healthier habits are established by people that appreciate the great way they look and feel following weight loss and a cosmetic procedure like a tummy tuck.
When you decide to move forward with a cosmetic procedure, remember to consult a professional plastic surgeon early on. Find out what options are available to you based on what you would like to improve and then consider what the best choice may be for you. The road to satisfaction with the way you look is a long one, but with some determination and professional guidance, a better self-image is possible.
