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THE inbalance FITNESS Blog
Videos, Articles & Expert Advice

Components of Wellness We Should be Tracking

5/29/2015

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With the seemingly endless amount of technology in the fitness world, a person begins to question if any of it is really necessary, and if so, what and why. To answer these questions you need to know what goals you are setting and how you plan to achieve them. Instead of comparing the many types of fitness trackers, diets, and workout plans, I will talk about the information you will need to manage your health and wellness. This will in turn allow you to choose what type of tracker is best for you.

Throughout college I remember being told it is always best to collect as much data as possible when performing a research study in order to determine the factors affecting the outcome. This is also true when it comes to your fitness tracker, because your training program is a single-subject experiment, YOU. The more information you have, the more feedback from your day you're getting, the clearer the picture.

There are so many aspects to living healthy, but we only need to focus on a few to really start seeing a difference in our bodies and the way we feel. The trifecta of fitness data is heart rate ranges (intensity), diet and recovery (sleep). Tracking the number of steps is important also, especially if you are just starting your exercise program, but as you get into a routine, these other variables will be much more important. 

  • Heart Rate: First off, know your resting and active heart rate ranges. This is the basis in which you will gauge the intensity of your physical activity throughout the day.  Most individuals should maintain 50-85% of their max heart rate during exercise. This website will help you find those ranges. (Note if you are on certain blood pressure meds like beta-blockers, this will not be accurate).
  • Diet: Once we move past the activity aspect of fitness, we need to assess how we are fueling our bodies with our dietary choices. The easier it is to enter this information accurately, the better. Some trackers use bar code scanners, most have food libraries to assist with entry as well. 
  • Recovery: We train, we eat, and now we need to allow our bodies to recover. A full night sleep is important for our immune system, mental health, and overall physical well-being. 

Regardless of your health or fitness goals, an activity tracker can be a great wellness partner in your journey. It will keep you accountable, goad you to achieve more and give you confidence in your routine. 

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Pancakes, No Milk

5/26/2015

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If you find yourself in a hurry in the morning, prep these pancakes for a quick morning snack.


2 cups Whole Wheat flour

1/2 teaspoon Salt

4 Teaspoons of Baking Powder

2 tablespoons of sugar

3 large eggs

2 tablespoons of Olive Oil

2 Cups of Sparkling Mineral Water

1 teaspoon of vanilla extract


Mix all the dry ingredients.

In a separate bowl beat the eggs, and then add the olive oil, vanilla extract.

Mix the dry ingredients with the wet and finally add the water.

Mix until smooth then pour silver dollar sized amounts into a preheated light medium heat.

Once poured sprinkle some blueberries, bananas, or other fruit for some added flavor.

Spread peanut butter on one when ready to consume and enjoy a quick easy breakfast throughout the week.


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Summer BBQ Kickoff Guide

5/22/2015

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The Memphis in May World Championship Barbecue Competition crowned a new champion last weekend. 


With Memorial Day quickly approaching, your turn as a grill master is quickly approaching.  

While barbecue is an indulgent food that shouldn't be taken lightly below are some quick tips to eating with a more healthful angle and avoiding any unnecessary calories.
  • Skip the sweet and indulge in the heat. 
  • Sweet sauces add more calories so venture more towards the vinegar based hot sauces or drop the sauce all together and snag up some dry rub treats                                  
  • Sides Matter and Sharing is Caring: When deciding on sides divide and conquer. If in a group or paired cut back on the amount of calories by increasing the variety of your sides. This way you will get to try more without ordering more. You get the mac and cheese and I'll get the cole slaw. 

After all is said and done you can walk it off at the park or bowling at the new Bass Pro Shop.


Whether you grill or smoke some ribs, pulled pork, or any other favorite item, remember to snack smart and have fun.



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Savory Satisfaction with Kale Chips

5/18/2015

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Whether you're sitting at your desk, at the movies, or in the car... kale chips make a great on the go crunchy snack.


This simple recipe can be tweaked to accommodate a favorite spice or seasoning such as garlic or cayenne pepper.


The ingredients are short and the prep time is key, but the payoff is a grand delight.


Ingredients:

One Bunch of Kale

1 Tablespoon of olive Oil (infused olive oil)

1/2 teaspoon of salt


Preparation:

-Remove the stems from the kale and keep leaf in large sections

-Wash well and dry completely, if still damp pat dry with a towel.

-place leaves and oil in a plastic bag and massage being sure to coat them fully

-Line a cookie sheet and place a single layer of kale on the pan not allowing overlapping


Baking:

-Place oven rack to the top third of the oven and preheat oven to 325F

-Bake for 15-20 minutes checking every 6-8 minutes and turning halfway through.





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Treadmills 7 Rules of Safety

5/6/2015

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  1. Tie your shoes.

  2. Keep the space around you free of anything that can fall on the treadmill such as: cell phones, magazines, and towels.  Make sure everything is secure.

  3. Use the safety key. It will turn off the treadmill in case of a slip or fall. This device can be the difference between a serious injury or just some damage to your pride. 

  4. Straddle the deck when starting the treadmill. Don’t start on the treadmill or increase the speed to “sprint” and jump on it. Start slow, hold on, step on and then increase speed.

  5. Keep your head up. It may not be the best time to read. If you feel unstable, slow down, or decrease speed.

  6. Stay within your limits. If you cannot run a 6 minute mile on the road, don’t try it on the treadmill.

  7. Come to a complete stop EVERY TIME. If you get off the treadmill for a drink of water. STOP. If the treadmill resets, don't sweat it. 
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Tennis and Golfer’s Elbow

5/4/2015

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These two common ailments can manifest quickly and take a toll on your daily activities. Through identifying the cause early and treating properly, we can shorten recovery and decrease the likelihood of reoccurrence. The difference between these two problems lies within the area in which it affects.

Tennis Elbow is an inflammation of the common wrist extensor tendons along the lateral epicondyle (outside) of the forearm around the elbow. This can develop due to multiple reasons from various activities that utilize the forearm, but often times it is associated with a strength imbalance between wrist flexors and extensors.

Golfer's Elbow is an inflammation of the common wrist flexor tendon near the medial epicondyle (inside) of the forearm around the elbow. Much like tennis elbow, this issue can develop due to overuse. The difference between the two issues is the location of the pain. manifest on the inside portion of the elbow and forearm.

Causes of both include repetitive elbow movement involved in tennis, golf, baseball, football, weightlifting, racking, hammering, gripping of the fingers, painting, and many other repetitive tasks.

The best remedy for tennis and golfer’s elbow is ice and rest. On the initial onset of pain ice the area of pain (elbow) for no longer than 15 minutes for 2-4 times a day. When the pain subsides preventative measures should be taken in order to prevent future occurrences. The best way to do this is to stretch and strengthen the muscles and tendons involved as well as return to regular activities slowly. 







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