Can’t Do More than 10 Pushups? How to End the Embarrassment
If no matter what you do you can never do more than 10 pushups and feel like a weakling, there’s a solution that’ll turn your embarrassing pushups into power pushups. (more…)
Fatkini vs. “Deadkini” for Empowering Fat Women
Forget fatkini and instead opt for “deadkini” if you’re a full figured woman who wants to gain empowerment by doing something that few plus size women will ever do. (more…)
Can One-Arm Pushup Build Muscle or Is It Just a Show Move?
You may be struggling to build chest muscle despite all your bench presses and dumbbell presses.
But maybe the one-arm pushup can do something for you.
Why don’t you give it a try and find out? After all, it requires a unique pattern of neuromuscular recruitment to pull off. (more…)
Walking on a Treadmill Right After a Double Mastectomy
Ask your surgeon and/or breast care nurse if it’s okay to walk on a treadmill right after you get home from your double mastectomy.
First I need to qualify that this information is based on my experience with a prophylactic double mastectomy without reconstruction. I’m also a former personal trainer.
Prior to the surgery the breast care nurse told me that I will need to be walking as soon as possible after the operation – to prevent constipation.
I believe she anticipated that I’d be in enough pain to want a narcotic drug; these drugs can cause constipation.
However, I did not have pain, only a tolerable amount of soreness, but soon after the surgery I was wanting to walk the corridors.
There were no restrictions on how often I could leave my hospital room and walk the hallways, or how long each hallway walk lasted.
The surgeon told me I could walk all I wanted, based on my comfort level, once I got home the day after the preventive double mastectomy. But he said don’t use a treadmill incline higher than 20 percent.
The next day I took it quite easy, but the day after I was on my treadmill desk while using the computer.
And since then I’ve been using the treadmill desk – and my regular treadmill. Ever hear of the “sitting disease”?
Having undergone a prophylactic double mastectomy doesn’t exempt you from the dangers of prolonged sitting.
So I’ve been walking as much as possible on my treadmills as well as outdoors.
Guidelines for Walking on a Treadmill Soon After Double Mastectomy
Again, this information applies primarily to those who’ve had a prophylactic procedure without reconstruction.
• Don’t let the JP drains stop you from walking. They should be held in place by a miniature smock or apron that goes beneath your shirt.
• Drains can also be pinned to your pants and hidden under your top.
If you’re on a narcotic painkiller and hence feel dizzy or off-balance, it’s advisable to avoid the treadmill.
My guidelines pertain to those who are not on any medications that can alter balance, cause unsteadiness or dizziness.
It stands to reason that good posture should be a part of your surgical recovery.
There is no medical reason, then, why you should hold onto the treadmill OTHER THAN to steady yourself while sipping water or as a brief balance check.
But as part of the walking routine itself, you don’t need to hold on. A double mastectomy will not affect your balance and require you to hold onto the treadmill.
If your balance is wavering, however, then get off the machine and find out why there’s a balance issue. I understand that losing large breasts can make a woman feel a bit off-center.
But the best way to re-establish a feeling of balance is to force your body to adapt to a balance stimulus, such as walking on a treadmill without holding on.
GO SLOWLY. Start out at one mph. When I was a trainer I was always seeing people walking at high inclines and high speeds and clutching the machine.
Start level and slowly, and build up your speed from there. By not holding on you force your body to have good posture and correct gait mechanics, as well as maximal breathing efficacy.
If it hurts to swing your arms, then keep them at your sides with minimal movement rather than holding onto the machine.
If you lock down your arms by holding onto the machine, this lockup will do you NO favors as far as preventing things from tightening up around your shoulders and chest.
Right after a double mastectomy, walking on a treadmill will increase blood circulation which will contribute to the healing process.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness she trained clients of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/Microgen
Why Courage Does Not Mean Wearing a Bikini if You’re Fat
There are reasons why “courage” should never mean wearing a bikini no matter how fat you are.
The woman in the above photo certainly will not go down in history.
She will not make the news for bringing her plus-size body to the beach in a bikini.
I grew up thinking that “courage” and “brave” applied to acts carried out by firefighters or the military, dangerous motorcycle stunts or walking around in the city completely blind and trusting a dog to lead you.
Other things have been historically labeled as courageous, such as fighting a terminal illness, training for a marathon after losing a leg to cancer, rounding up people to fight drugs in the neighborhood and jumping between a snarling stray dog and your preschooler.
The Standard for Courage Has Drastically Been Lowered by the Body Positivity Movement
Putting on a bikini — even if you’re very fat — should not be considered an inspirational act.
Yet plus-size Instagram influencers are being lauded for being “inspirational” (read the comments to their photos) simply because they post images of themselves in bikinis or “daring” clothes.
You want to see REAL inspiration? Check out the images below!
For some people, courage and bravery mean speaking before a large group, skydiving for the first time or finally telling off one’s crooked workplace boss.
The men pictured below are no more or no less a bastion of courage, bravery and inspiration than is a 240 pound Instagram star who claims to own 52 bikinis.
The term “courage” is associated with Special Olympics, especially when participants with no legs are bench pressing 400 pounds.
But unfortunately, many women — and their children — now associate “courage” with wearing a bikini!
We are de-evolving!
The decision to put on a bikini, post a selfie or walk out the door and visit the beach is NOT an act of courage or bravery, nor does it even hint at inspirational.
Let’s not make this more than what it actually is: a fashion choice.
Sadly, we live in a society where very heavyset women, who preach body confidence, feed their ego by convincing other big women to wear a bikini or two-piece swimsuit.
Shutterstock/DenisProduction.com
“I wish I had your courage!” is a common post by followers of body positive influencers who regularly post themselves in revealing swimwear.
Have you yourself ever posted, “I wish I had your courage!” in response to a picture of a fat influencer in a bikini?
For all you know, that idol of yours is too chicken to speak up about a recurring injustice at the workplace; too skittish to speak up when a woman steps before her in a line; too afraid to tell her neighbor to stop letting his dog crap in her yard.
A picture is NOT always worth a thousand words.
It’s time for fat women to stop lowering their standard of what defines courage.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness she trained clients of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/DenisProduction.com
Wearing a Bikini if You’re Fat Won’t Help Your Self-Esteem
Lately there’s a movement sweeping the nation:
If you’re fat with poor self-esteem, you can cure this by wearing a bikini to the beach. Allison Kimmey
Preventive Double Mastectomy, No Reconstruction: Your Primer
If you’re about to have a prophylactic double mastectomy without reconstruction or just had it, here’s a bunch of information that applies specifically to you.
The Internet is filled with information about double mastectomies as a treatment for breast cancer, and especially such procedures being followed by breast reconstruction.
But there’s not much out there about the preventive (prophylactic) double mastectomy – minus breast reconstruction.
I’m a former personal trainer who underwent a prophylactic double mastectomy without the reconstruction — after learning my sister had breast cancer.
Shutterstock/Milleflore Images
If you’ve been searching and searching the Internet for information on prophylactic mastectomies in healthy women and have not found what you were looking for, perhaps your questions will be answered by any one of the articles below.
CHECK THESE OUT …
Restriction of upper body movement means you’ll need to hold off on any upper body workouts you had been doing prior to the surgery. How to Prevent Weight Gain During Double Mastectomy Recovery
If your breasts were small, you can keep family members from ever knowing that you had them removed. Tricks to Hide Mastectomy without Reconstruction from Family
You will need to deal with drainage from the surgical area on a daily basis, and may have questions about this. Why Is the Drainage from a Mastectomy Warm?
If you’re told that you can’t lift weights for six weeks after the mastectomy, you should ask specific questions about this to your surgeon.
After all, why can’t you work the LEGS when the surgery was on the upper body? How Soon After Mastectomy Can You Work Only Your Legs?
You’ll also want to ask your surgeon about yoga post-op. How Soon After Double Mastectomy Can You Resume Yoga ?
Depositphotos.com
Your chest might start twitching after the operation. There’s a reason why you should not let this alarm you. Chest Twitching after Mastectomy without Reconstruction
If you’ve always been a strength training enthusiast, you’ll want to know why you must wait up to six weeks before getting back into your favorite exercises such as the bench press, overhead dumbbell press, deadlift, lat pull-down and bent-over dumbbell row. Lifting Weights After Mastectomy: Why the 4-6 Week Wait ?
You might notice a mysterious lump – one that you can actually see – where a breast used to be. Visible Lump Above Incision After Mastectomy Bandages Removed
To help expedite your recovery from a double mastectomy, here’s a very unusual approach. Morbid but Effective Way to Recover from Double Mastectomy
The drainage system that you must wear every single minute post-op will feel cumbersome and perhaps even bulky, but you CAN conceal this from family members and friends. How to Hide Mastectomy Drainage Bulbs from Family
Have you qualified for a preventive double mastectomy but are struggling with whether or not to have this procedure? You Know You’re Ready for Preventive Double Mastectomy When…
What if you live alone and don’t want anyone to know that you had a double mastectomy? This means you must be a self-caregiver. Here’s how to do that very effectively. No Caregiver After Double Mastectomy: Home Alone Guidelines
How do you prepare your body for a double mastectomy? Here are guidelines for healthy women. My Body Thought My Double Mastectomy Was Another Gym Workout
You might have read about pain horror stories post-op the day of surgery, but you should not let these give you anxiety. What Does a Preventive Double Mastectomy Feel Like Same Day
You can look forward to getting back into your heavy weight training regimen once the restriction on lifting weights has been lifted. Resuming Heavy Weightlifting After Double Mastectomy
Shutterstock/Miljan Zivkovic
Every woman who’s undergone a prophylactic double mastectomy should know all the reasons why she won’t be able to raise her arms over her head post-op. Why Can’t You Raise Arms Overhead After Double Mastectomy
If you want to keep your optional double mastectomy a secret from even your closest family members, you have this right and should not feel guilty about it. It’s Okay to Keep Your Preventive Double Mastectomy Secret
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/siam.pukkato
Tricks to Hide Mastectomy without Reconstruction from Family
I’m 21 days postop from a preventive double mastectomy without reconstruction and have pulled a number of tricks to keep it a secret from my family.
Here’s how to keep family members from finding out you had a double mastectomy without a reconstruction. (more…)
Another Red Meat Causes Cancer Study: Hype or Truth?
What’s going on with the studies linking meat and protein to higher rates of cancer?
One of the most startling reports to make rounds comes from Valter Longo, who was professor of biogerontology at the USC Davis School of Gerontology and director of the USC Longevity Institute at the time of his study.
His study, which appears in Cell Metabolism (March 4, 2014), concludes that high protein intake is linked to a dramatic rise in cancer death.
All-cause mortality was 74 percent higher among protein lovers during the study period than with lower protein eaters.
Though Longo et al’s study incorporates the issue of growth factor IGF-1, which is regulated by protein intake, the study did not adjust for a particular, and very significant, variable.
This “red meat cancer” study accounted for plant vs. animal protein — and adjusting for carbohydrate and fat intake did not alter mortality results.
Mortality rates and cancer death were not impacted by plant protein, even though plant protein also affects IGF-1.
This suggests that animal protein is the key villain.
But there’s a big gaping hole: source of animal protein!
What kind of animal protein were the study participants eating?
In fact, this question applies to all the meat and protein studies that deliver bad news – as in, “Red meat causes cancer.”
Can You Eat Your Lamb and Buffalo without Worrying About Cancer?
“The studies that have linked red meat to some cancers are very broad and have grouped red meat in the same category as processed meats including bacon, sausage, etc.,” says Dr. Keith Kantor, a leading nutritionist and CEO of the Nutritional Addiction Mitigation Eating and Drinking (NAMED) program, which treats substance abuse, mental illnesses and other illnesses.
“Red meat including pork, beef, lamb, etc., that is cooked from its most natural form are not as high of a risk for cancer as processed meats,” says Dr. Kantor.
“It is important to take into consideration that these studies are also not taking into consideration the quality of meat, and most importantly the type of farming the meat came from.
“Factory farming methods are typically higher in chemicals and lower in nutrients, meaning that factory farmed meats have less essential amino acids than grass fed and organic farms do.
“In addition to the type of farming, the processing of the meats is also an important factor in determining the health risk associated with the meat.
“A frozen meal that has been pumped with preservatives, dyes and additional chemicals is not near as nutritionally dense as organic and all-natural meat options.”
- Did the high protein eaters feast mainly on meat dishes that come in a plastic tub that you stick in the microwave?
- Did a lot of the protein come from luncheon and deli meats or fake roast beef sandwiches from a fast food chain?
Beware of these studies. “The meat is never adjusted for and never organically, grass fed sourced,” says John Salerno, MD, board certified family physician who combines complementary medicine with his private practice in NYC.
“In the studies, the meat used is never the healthier alternative, which is why these studies can be argued may not be applicable to those who choose to consume healthier, leaner meat options,” points out Dr. Salerno.
What would make a more truthful “meat causes cancer” study?
Let’s investigate people whose red meat consumption consists entirely of grass fed or wild game — straight from the butcher rather than from a box, tub or McBurger’s.
Where ARE these more focused studies?
Dr. Kantor has a PhD in nutritional science and a doctorate in naturopathic medicine, has appeared on CNN and Fox News Channel for his expertise, and has been an advocate of natural food and healthy living for 30+ years.
The Salerno Center
for Complementary Medicine combines the wisdom of alternative healing with the teachings of traditional medicine, treating the entire patient instead of just symptoms.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Source: cell.com/cell-metabolism/comments/S1550-4131(14)00062-X
Can a Lot of Walking on a Treadmill Be Bad for Your Body?
How much time can one spend walking on a treadmill before it starts becoming something bad for the body?
Spending a lot of time walking on a treadmill can be defined as very prolonged periods on the machine, but not necessarily daily. (more…)
