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THE inbalance FITNESS Blog
Videos, Articles & Expert Advice

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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Music Fest Survival Kit

4/30/2015

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The unofficial kickoff of the summer season is here. Memphis in May begins this weekend and with it comes music, food, drinks, and a test of self control. With all the entertainment, friends, and food your diet and fitness goals might be the furthest from your mind. Instead of throwing all that hard work out the window party smarter with this quick guide.

When it comes to the music festival be prepared for loud music and plenty of opportunities to indulge in a few calorie dense food and beverages.

First off, DON'T forget earplugs. The average concert can produce decibel readings up to and exceeding 100db. This is the equivalent to having a blender or motorcycle going off next to you. In less than 8 hours tinnitus, a ringing in the ears, can manifest indicating damage to the ears. You only have one set of ears be sure to take care of them. Ear plugs are cheap, but hearing aids are not.

As for the beverage department be conscious of the drinks you order. Every gram of alcohol has 7 calories, that is the second highest calorie dense food right behind fat with 9 calories. If you intend to partake in a few drinks try to limit any that use a sugary mixer such as soda or fruit juices.These sweet mixers only add calories and aid in dehydration. Finally, be sure to stay hydrated by keeping a bottle of water close by.

And last but not least, with unusually sunny weather predicted this weekend, bring out the sunscreen. SPF of 15 or higher and water resistant is the current recommendation by the Skin Cancer Foundation. Apply often as one application per day is not sufficient protection.


Below is the list of what to bring. 
  • Water Bottle 
  • Sunscreen
  • Bug Spray (It's Memphis and the Mosquitos will find you)
  • Sunglasses
  • Hand Sanitizer
  • Couple Band-aids
  • Bag no larger than 12x12in





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Banana Nut Loaf

4/29/2015

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You can make these for great morning treat to pair with your coffee.

Ingredients:
  1. 1⁄2 cup of Butter (unsalted) Room temperature
  2. 2 Eggs Beaten
  3. 4 Ripe Bananas Crushed
  4. 1 Cup of Sugar or Substitute with 1 Cup of Apple sauce
  5. 1 1⁄2 cups of Wheat Flour
  6. 1 teaspoon of Baking Soda
  7. 1⁄2 teaspoon of Salt
  8. 3⁄4 cup of sliced almonds
  9. Whip together the Butter and Sugar. If you’re going to use apple sauce instead it will be easier to use a blender to mix 
  10. Add beaten eggs and bananas to the mixture and blend until fully whipped
  11. In a separate dish combine the flour, baking soda, and salt.
  12. Then add to mixture.
  13. Finally fold the Almonds into the batter then spoon into an oiled loaf pan dusted with flour
Bake at 350F for 60 minutes
Note: You can also make muffins with this recipe just be sure to cute the time down by 10­-15 minutes.

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Eat your water

4/23/2015

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Drinking plenty of water? Tired of carrying that bottle with you everywhere you go? Or maybe you just want to chew your way to hydration. This guide will tell you which fruits and veggies carry the most potential for hydrating that body of yours. 

Fruits and Vegetables with 85% or more water content help with hydration. 

Fruits Vegetables and their water content:
  • Strawberries 92%
  • Cucumber 96%
  • Watermelons 92%
  • Iceberg Lettuce 96%
  • Grapefruit 91%
  • Celery 95%
  • Cantaloupe 90%
  • Radish 95%
  • Peach 88%
  • Zucchini 95%
  • Cranberries 87%
  • Red Tomatoes 94%
  • Orange 87%
  • Green Tomatoes 93%
  • Pineapple 87%
  • Green Cabbage 93%
  • Raspberries 87%
  • Red Cabbage 92%
  • Blueberries 85%
  • Sweet Peppers 92%
  • Plum 85%
  • Spinach 92%
  • Broccoli 91%
  • Carrots 87%


*Be sure to eat a variety of fruits and vegetables, leaning more towards vegetables than fruits. 












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How much water is too much?

4/16/2015

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PictureUrine color scale for estimating level of hydration.
Are you constantly drink water? Staying hydrated with your trusty Nalgene bottle at your side throughout the day? While staying hydrated is important for the body to function properly too much water can throw off the sodium balance in your blood. This can cause symptoms that are similar to dehydration such as headaches, nausea, and bloating. In order to stay properly hydrated there is a quick test. 

Check the color of your stream. Yes, you will have to check your urine for this, but don’t worry no color swatches are necessary. A good color should be about the shade of diluted lemonade anything darker might indicate dehydration. If you go to the bathroom often and the stream is clear you may want to dial back your water intake. Remember that some vitamins and certain foods can alter the color of you urine. In all remember that water is nature’s nectar and can be found in much more than just the obvious form. Check back later for a complete list of items that can help hydrate you without the bottle. 


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ABS(olute) Core Training

3/26/2015

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Flutter Kick- START
Flutter Kick- FINISH
Leg Raise- START
Leg Raise- FINISH
Med Ball Toe Touches- START
Med Ball Toe Touches- FINISH
Med Ball Russian Twist- START
Med Ball Russian Twist- FINISH
Med Ball Seated Knee Tuck- START
Med Ball Seated Knee Tuck- FINISH
Mountain Climbers- START
Mountain Climbers- FINISH
If you have been looking for a great core circuit to compliment your cardio routine, your search is over.  

Blast each exercise for 20 seconds with 10 seconds of rest between for three rounds.  Remember if your low back starts to hurt, shorten the movement. If it still bothers you, then just stop and rest.

Here's the routine. Enjoy the burn:

  • Flutter Kicks

  • Leg Raises

  • Medicine Ball toe touches

  • Medicine Ball Russian Twists

  • Seated Knee Tuck

  • Mountain Climbers
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Aging produce finds new life in healthy recipes

3/11/2015

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PictureThank you to Cooper Street 20/20
You’re grocery shopping during that magical time when all the fruit and vegetables seem to be perfectly ripe. Well maybe not quite yet as much of our fruit is coming from the southern hemisphere, but this will be the case soon enough. In these situations we tend to overstock perishable produce. Eventually some of our fruits and veggies start to turn on us. A great way to save them from the compost pile and prevent future occurrences is through planning use before hitting the grocery store and freezing others. Here are a few ideas and recipes for those fruits and vegetables. .  

Avocadoes:
  1. Cut them in half 
  2. Remove from skin
  3. Place in Freezer Bag
  4. Coat with Limejuice to prevent browning
  5. Freeze
Bananas:
  1. Make ice cream without an ice cream maker
  2. Ingredients
  3. One Ripe banana
  4. Directions
  5. Slice into coins 
  6. Place in freezer bag 
  7. Once frozen place in food processor 
  8. Blend until creamy  
  9. If you want to add some ingredients like nuts, honey, or dark chocolate add them to bananas when resemble tapioca or oatmeal. 
  10. Once the bananas become creamy you can eat it immediately or place in an airtight freezer container and enjoy later. 
Miscellaneous Vegetables:
For all those left over vegetables such as carrot ends, celery, onions, peppers, mushrooms, and herbs place them in an airtight container in the fridge. When you have enough you can use them to create your own vegetable stock to use in soups or other various forms of cooking. Use the link below for a full recipe of preparing a great vegetable stock.

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Easing Pain and Discomfort Due to Plantar Fasciitis

2/27/2015

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Gastroc (upper calf) stretch
Soleus (deep/lower calf) stretch
Seated Toe Raise (dorsiflexion)-START
Seated Toe Raise (dorsiflexion)-FINISH
Ice Roll-START
Ice Roll-FINISH
Plantar Fasciitis is sharp pain and inflammation of the bottom of the foot (heel and sole) caused by a variety of issues such as; a rapid increase in activity level, standing for long periods of time, muscle weakness, overuse, repeated impact forces, and poorly cushioned shoes. Commonly found in runners this problem will manifest itself early in the morning (significant heal pain with first few steps) as well as shortly after physical activity. In order to alleviate the pain and prevent future occurrences here are a five easy steps. And if you are experiencing current issues stop any type of walking or running and weight-bearing cardio like ellipticals. Instead try cycling or sometimes rest can be the best cure. If symptoms continue or worsen contact your physician.  

  1. Stretching of the Calves. Try two positions illustrated here.
  2. Toe raises to strengthen front portion of shin (tibialis anterior).
  3. Freeze a water bottle and roll the sole of your foot post exercise for a few minutes. Keep the sock on.
  4. Wear cushioned shoes with adequate of support. Avoid minimalist shoes and flip-flops.
  5. Avoid standing for prolonged periods of time when possible.

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Hamstring Pulls in Runners

2/25/2015

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Box Jump-START
Box Jump-FINISH
Single-Leg Deadlift-START
Single-Leg Deadlift-FINISH
Barbell Deadlift-START
Barbell Deadlift-FINISH
Hamstring Stretch-External Rotation (semitendinosus)
Hamstring Stretch-Internal Rotation (bicep femoris and semimembranosus)
A hamstring pull occurs during the switch between late leg recovery and initial leg approach in the swing phase, and the ground contact phase of running. This occurs for a number of reasons. First, a weak bicep femoris can give way during a pulling phase. Another cause can be stiffness in the hamstrings, which causes a decreased ability to absorb shock, which in return causes an abrupt pull on the muscle. Improper mechanics in running as well as a failure to warm-up the muscle can result in the pulling of a hamstring. 

In order to prevent such an injury one must focus on multiple areas of performance. 
The hamstrings are a large muscle group that is used quite regularly and when placed under stress can provide insight into weak areas of a training regimen. As trainers we should focus on multi-joint exercises that require coordination and control under light loads in order to maintain proper mechanics. Working the hamstrings during the lengthening phase, eccentric phase, will allow the muscle to react to weight more naturally. This will train the muscle to build strength in its strongest yet most vulnerable setting. Another focus is the flexibility within the muscle. The tighter a muscle is the more likely the chance it will succumb to injury. Proper warm-up and stretching is key to maintaining a strong and healthy hamstring. 

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