Incorporating Swimming into Your Running Routine

Why All Runners Should also be Swimmers

Swimming is an amazing form of exercise. It is low impact, it works almost every muscle in your body, and a good workout can be completed in just 30 minutes.

How Swimming Can Prevent Injuries

Many runners turn to cycling or swimming when they face injury. This aquatic center, Swim RVA, actually found value in implementing a running academy intoaqua jogging their programs. The goal is to help prevent and heal injuries running injuries while helping runners excel in their training.

Participants wear a belt to help them stabilize in a vertical position while running in the water, going through the same motions as a typical jog. This method is often called pool running or aqua jogging. The water adds some resistance for a better workout; but it also supports your joints for a low-impact, safe place to exercise. The combination of difficult exercise with low risk of injury means that you can safely run in a pool for any length of time to become a stronger runner. You are also less likely to irritate existing sprains or injuries.

When pounding your joints over and over again by running (especially on concrete or pavement), it’s important to switch it up. Even if you decide to alternate your runs with a Pilates or Body Pump class, any other type of exercise can actually benefit your running. This is why so many sports teams today are cross training and implementing new forms of exercise into their program.

Swimming vs. Running

Don’t get me wrong, running is a great form of exercise. The intense cardio burns fat and keeps your heart strong and healthy. However, for those with weaker knees or ankles, the repetitive motion and impact can cause pain and injury.

Why People Prefer to Run

  • No gym membership required. You can run almost anywhere, and the only equipment needed is a $5 watch and a good pair of shoes. Some people also like the fact that they don’t have to drive to a gym, and they can simply step into their neighborhood to begin a workout.
  • The getting ready hassle. Putting on your swimsuit to get into the pool and taking a shower and changing when you get out can all be a hassle to some.swimming vs. running You may have to wash your hair a couple of times to rinse out the chlorine.
  • It’s cold! Sometimes, especially during the winter, the thought of jumping into a cold pool can seem unbearable.

How Swimming Can Help You Become the Ultimate Runner

  • Lung capacity. With all of that breath-holding, swimming increases your lung capacity. Better lung capacity means that you won’t be struggling to breathe as much while running.
  • Core workout. Swimming certain strokes is a great core workout, which can help you be less fatigued while running. Running slightly uses some core muscles (your abs may hurt on your first run of the season), but swimming is more intense.
  • Leg workout. Doing kick sets (using a kickboard) targets new muscles in your lugs that hill running may only touch on.

Overall, swimming uses new ranges of motion that can prevent a runner from overcompensating with their overworked muscles. For instance, say swimming
gives you extra strength in your quads while running solely develops your calves. If you become a swimmer, you can incorporate your quad strength into your leg motion for ultimate power. This also means that your calves are less prone to injury because they are working in conjunction with another muscle group. Running repeatedly without switching it up with new exercises means that you are stuck only working your calf muscle.

Swimming Smart

Remember, swimming smart is an important step in getting in shape. You can’t just swim mindless laps back and forth at the same pace. It’s important to mix up your steady pace with sprints, new strokes, and drills. Click here for some workouts if you aren’t too sure where to start. If you don’t have a strong swimming technique yet, you will need to take some lessons to get you comfortable with each of the 4 strokes: Freestyle, Backstroke, Breaststroke, and Butterfly.
So even if you decide to not become a permanent swimmer, consider implementing it seasonally into your training routine. Swimming gives your overworked muscles and joints a break from impact while developing additional muscle groups that running can’t target. The end result: you will have a heads up on your running competition and be able to practice strengthening exercises in an injury-free environment.

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Choosing A Healthy, Safe Carpet Cleaning Service

When you are looking for a carpet cleaning service, there are a number of priorities you may want to have in mind. Chem-Dry is my preferred cleaner because they regularly listen to customers and are dedicated to meeting exceeding their expectations.

What You Need To Know About Green Cleaning

Chem-Dry carpet cleaning is pet and child friendly carpet cleaning.  If you have children or pets in your household, you want to avoid dirty paw printstoxic chemicals.  The green cleaning method we use does not require harmful chemicals.  Your pets and children can safely play on the floors because there will be no harmful residue on the carpets.

Green cleaning is the right choice for healthy air in your home, too.  Everyone in your household can breathe clean, fresh air.  Green cleaning means no toxins or fumes in the air that could compromise anyone’s health.

Green Cleaning Is Effective

effective chem-dry carpet cleaning machineYou may be concerned that eco-friendly carpet cleaners may not be as effective as cleaning methods that use toxic chemicals.  You will be happy to see this is not true at all.  I have tested the local Virginia Beach Chem-Dry and the cleaning service actually produced better results than other companies who use seemingly more powerful chemicals for their work.

It is the method we use that makes cleaning so effective.  Unlike traditional steam cleaning, our company uses carbonation.  This process will remove every trace of dirt and residue from your carpets.  Dirt is lifted from the carpets with hot carbonated water.

Not only is this process effective for removing everyday dirt, it is also effective for stain removal.  Regardless of how long you have owned your carpets, they will be completely free from stains.  Your carpeting will be as clean and beautiful as when they were brand-new.

Carbonated Cleaning Means Beautiful Carpets

This is another concern you may have when it is time to clean your carpets.  There are many products and cleaning methods that can actually damage carpeting.  Harsh cleaning can damage carpet fibers and cause carpets to fade.

When you choose Chem-Dry, this is not an issue.  The only effect cleaning will have on your carpet is cleanliness.  After your carpet has been cleaned, it will be bright and beautiful.

Carbonated Water Carpet Cleaning Is Convenient

clean carpeting at lastYou will also find Chem-Dry is the most convenient carpet cleaning service.  First, you do not have to rearrange your daily schedule to have your carpets cleaned.  In most cases, our professional cleaning takes only one or two hours to dry.  You do not have to wait many hours or days to safely walk in your home.

Second, the results can be long-lasting.  One reason for this is we do not use detergents or soaps that leave residue on carpets.  As this residue will attract dirt, our all-natural cleaning product leaves no residue.  The carpeting throughout your home will stay fresh and clean much longer.

Another reason is a carpet protectant.  If the protectant on your carpet has worn off, we can apply a protectant to keep the carpets clean.  The protectant will also keep carpets in better condition.  Your carpeting can last much longer.

Cleaning a carpet is a job for professionals.  Whether you have carpeting in one room of your house or throughout your entire home, it is never a good idea to purchase products to do the job yourself.  It is a messy, difficult job, and the products can be hazardous to your health.

We can provide the results you want.  You will have spotless, fresh carpeting in your home.

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Health and Nutrition for Preschoolers

boy and peas

It can be quite a challenge to get a fussy 3 or 4 year old to eat a complete, healthy meal. At this age, your child may be a picky eater, only wanting to eat certain foods and throwing a fit over being asked to try anything else. Unfortunately, these foods are typically less than healthy, such as hot dogs, chicken nuggets, or macaroni and cheese. Although this is normal, it’s important to make sure that your active energetic preschooler is receiving adequate nutrition in order to ensure strong bones and appropriate physical development. Even if your preschool-aged child is a picky eater, there are a number of ways to encourage healthy choices. Making good nutrition choices at an early age will help to inspire healthy habits for years to come.

If you’re having trouble getting your child to eat healthy and nutritious foods, here are some helpful suggestions:

  1. Be a role model. Your child is going to follow your lead, and they’re certainly not going to eat any healthier than you do. If your child sees you eating french fries for dinner, they’re probably not going to be satisfied with rice and broccoli. Set an example for your child, showing them that eating healthy is important. They’ll want to mimic your behavior, and may even want to try something new if Mom is eating it.
  2. Introduce other foods with their favorite foods. If your child wants to eat chicken nuggets every day, try supplementing the meal with a healthy side dish such as sweet potatoes or broccoli. Your child might not want to eat the new foods at first, but eventually they’ll start to pick at it and see if they like it.
  3. Talk to your child’s preschool or day care teacher see what kind of foods they’re given during the day. This Blue Springs preschool provides children with healthy snacks and meals in the classroom while also teaching them proper table manners. If you’re concerned with your child’s nutrition while at school, communicate with the teacher and offer suggestions. Junk food doesn’t necessarily need to be eliminated, but make sure cookies and candy are limited.
  4. Limit TV time. Eating in front of the television can distract children from natural cues telling them that they’re full, which can lead to overeating and obesity. Encourage your child to play outside with friends and engage in some sort of physical activity. You might even want to check to see if your community offers an athletic programs for preschoolers. After your child comes in from playing outdoors, provide them with a healthy snack.

Getting your child to eat a balanced, nutritional meal can be a struggle — but it doesn’t have to be impossible. When you turn healthy choices into an educational opportunity for your young child, you not only ensure their positive development, but you also ensure that they will practice healthy habits in the future. By gradually introducing new, healthy ingredients into your child’s diet, and by “practicing what you preach,” your child will grow up strong and well-equipped to make good decisions for their own health.

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Knee Replacement Surgery

My Father’s Successful Knee Replacement

My father, who turned 72 earlier this year, has had continuing and increasing pain in his left knee for a while now. He finally went to see his family doctor, who in turn referred him to Dr. David Miller, a knee replacement surgeon in Richmond, VA. It turns out that his knee actually had some deterioration and he was a candidate for replacement. I didn’t know much about it so I decided a little research might be in order.

The Most Common Joint Replacement

It made sense when I read that knees are replaced more than any other joint, with more than 600,000 surgeries in the U.S. every year. It turns out that this type of treatment was pioneered in the mid-1950s, so it is definitely a procedure that has plenty of history.

Areas of the Knee

This website helped me learn some more about the anatomy of the joint. There are three main areas of the knee: the patella (you know it as the kneecap), the medial, and the lateral (these are the sides of the knee). There are muscles and ligaments as well, of course, but these three areas are the ones that are addressed by knee replacement.

Partial and Full Replacement

The amount of damage or deterioration, as well as its location within the knee, determines whether a partial or full replacement will have to be done. The surgeon removes the damaged areas of the joint from the thigh and shin bone, then attaches the new metal or plastic replacement that allow for smooth, fluid movement with no pain, once the patient has fully recovered from surgery.

According to Dr. Miller, my dad’s new knee should be good to go for the next ten to fifteen years. I know that he’s happy to be walking without pain again, and I’m happy to see it.

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We Want a Family

couple with 7mo old boyHaving a child is one of the most special things that can happen to a couple. It starts a family and creates a whole new life. We are now living in a time when people are holding off on having children to pursue their careers and with that extended time your risk of infertility rises. In my case, I had graduated from the University of Phoenix AZ and began my start at the Arizona Federal Credit Union. I got married somewhere in between and my lovely and I have been raging on for two years now. We have been trying to have a child for a year now but we are starting to believe that we are in need of a reliable infertility doctor regardless of how healthy we thought we were.  We decided to make a visit to a great fertility treatment center like IVF Phoenix so we can find the problem at its root.

When we first arrived at the fertility clinic we were really nervous but we were welcomed with a very warm welcome from everyone. We had never tried to have a baby so this was all new to both of us. I wasn’t very familiar with all the possible complications but I knew it either had something to do with my little guys or her precious pearl. Our fertility doctor at IVF Phoenix was also very nice and helped us with any questions we had.  Our doctor then led us through a series of questions and testing. We were actually in and out of their fertility clinic for the following two weeks. After all was said and done it looks like I was coming up short on my part. I had a low sperm count which was making it hard for us to conceive during sex. It looks like one of our options to having a successful pregnancy would be to go through with an In Vitro Fertilization-Embryo Transfer. This process isn’t guaranteed and it’s very expensive but we had to at least try before our health fully deteriorates. We both couldn’t imagine a life without bringing another life into this one. It was very important to us which is why we decided to go through with our fertility doctor’s suggestion.

I won’t go through in-depth details but I would like to introduce my BABY BOY TYLER!!! We owe a great debt of gratitude towards such a great fertility treatment center like IVF Phoenix. They have really changed our lives for the better and now we feel like we have added a stronger meaning to our lives.

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Don’t Be Left Unaware with Dental Care

women covering mouthI would like to think that I have been taking care of my all my dental care needs to the fullest but today I was hit with the bad news that I have a cavity. Seriously!?!? How could this be? I have been brushing my teeth twice a day for as long as I can remember. I do have to admit that I don’t always floss or use mouth wash everyday but who really does? Right? My family dentist at Modern Dentistry in Richmond VA told me otherwise. He sat me down and went through some interesting details that I would like to share with all of you.

Diet is Important

Being that your teeth are predominantly composed up of calcium you must attain a calcium rich diet.  Some foods that contain a fair amount of calcium are Salmon, sardines, white beans, cheese, yogurt, kefir, figs, bok choy, kale, black eyed peas, almonds, turnip greens, oranges, and soy products. Incorporating these foods into your current meal plan can help save you a trip to your family dentistry. Vitamin C is also vital to preventing many cosmetic dentistry complications including teeth that may be coming loose. Some foods that contain vitamin C, aside from the obvious orange options, are Kale, papaya, broccoli, many varieties of peppers, Brussel sprouts, cauliflower, strawberries, mango, kiwi, and pineapple. Many of these Vitamin C foods are fairly acidic so make sure to balance them out with grains and fibrous foods. High acidity is the leading cause of enamel decay which can again send you on your way to your cosmetic dentist. Foods with high carbohydrates such as sugar, potatoes, fruits, and rice can make for excellent conditions for bacteria growth. This bacteria release acids that also affect your teeth. It’s important to eat these foods in moderation. It might help to keep a food journal that you can take to your next family dentistry appointment.

dentist workRegular Brushing, Flossing, and Rinse

Brushing your teeth on a regular basis, preferably after a meal will drastically benefit the quality of your life. You will help to prevent further expenses of tooth decay. Brushing helps brush away the harmful sugars that feed the bacteria which cause tooth decay and gum disease. Sugars allow bacteria to reproduce more rapidly. Many people also over look flossing your teeth which helps wipe away plaque, the thin layer of bacteria, between your teeth and along your gum lines. By adding a reliable mouth wash to your daily routine you can further kill that harmful bacteria and avoid another trip to the cosmetic dentist.

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Senior Care for My Uncle

senior-buddiesGrowing up, my uncle and I have always been gym buddies.  We’d keep each other motivated and made sure we both stayed on track with our fitness goals.  Growing up he’d always pick me up from my house and we’d go together, and then once I was able to drive, I’d pick him up.  However, as the years have gone by, he’s been less and less able to continue on the same workout plans as me.  Although we’d still drive in together, we would separate.  I would go through my routine, and he’d meet up with his trainer and do his.

However, now that I’m older and have a family to care for, my schedule isn’t quite as flexible as it once was.  This means that I’m no longer able to pick up my uncle and drive us to the gym at a time that’s convenient for both of us.

Now, as a senior, my uncle doesn’t feel as comfortable driving to the gym by himself.  So if I wasn’t able to pick him up, that would mean he didn’t make it to the gym that day.  So as I became busier and busier with work and home life, my uncle was able to visit his trainer less and less.

One day, a few months ago, I was visiting with my uncle and he had mentioned how he missed being able to see his trainer on a regular basis.  This really got me thinking about how I could help him even while being busy.  While online, reading about how others have managed to balance work, home life, and caring for their senior relatives, I discovered an in-home senior care service in Loveland CO that was highly rated by others in my community.

What this service does, it pairs seniors with other seniors who would visit their partners in their home and help them out with chores and errands.  I thought this would be the perfect service for my uncle.  Not only would someone be available to take him to his training sessions, but they would also be there to help with cooking, cleaning, and shopping.  It sounded perfect for our situation!  I brought the idea up to my uncle.  He sounded wary of it at first but ultimately agreed to try it out for a month.

Needless to say, it’s been three months now and my uncle and his partner are best buddies.  They hit the gym together, run errands, and everything else.  They actually have just signed up to do a 5K together this fall.

I’m sad that the days of us hitting the gym together are long gone, but I’m happy that my uncle has been able to find a new buddy to take my place.  I know having companionship in his life is important and I’m glad he’s able to have that again with his senior care helper.

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Benefits of a Sport Massage

runningIf you’re into running, biking, swimming, weight lifting, or any other active sports, then you know how easy it is to put wear and tear on your body.  Your body is often tired and sore and you spend a lot of time stretching; trying to get your muscles loose.

If you’re an active athlete then having a regular sports massage is must.  According to the American Massage Therapy Association, regular massages help to improve sport performance, prevent injury, reduce pain, and shorten recovery time.

Physiological Effects of Massage

A relatively unknown fact about massages that many people don’t realize is that a good massage can stimulate your cardiovascular system.  This is because relaxed muscle is able to promote better, more efficient blood flow to and from your heart.  The manual stimulation of the massage encourages blood efficient blood flow, which in turn delivers fresh oxygen and nutrients to tissue throughout your body and removes toxins.  Massages are also excellent for lowering your heart rate due to their relaxed atmosphere.

Psychological Effects of Massage

One of the most well-known effects of massage is its ability to reduce stress and increase focus.  Because athletes use just as much of their mental faculties as they do physical, they have much more to gain from having a massage.

The Best Type of Massage for Athletes

sport-massageSerious athletes most likely won’t benefit from a typical soft and gentile massage.  This is because gentile massages won’t reach the tight tissue in our muscles allowing them to promote blood flow.  The best type of massage for an active athlete is a deep tissue massage.

Deep tissue massages are often uncomfortable and leave you feeling sore afterwards; but this is a good thing.  Applying heavy pressure will help to alleviate knots and muscle tension that may have developed while training.

How Often to Receive a Massage

Research suggests that receiving regular massages (minimum of twice per month) is ideal for reaping the benefits of massage.  Just like exercise, the effects of massages are much greater as a cumulative effort rather than receiving one here and there.

It’s important to remember that deep tissue massages may leave you feeling sore afterward for up to a day or so.  Therefore, it’s important to be sure not to schedule one right before an important even that you’ve been training for.  It’s best to receive your massage on a rest day rather than a training day.

If you’d like to learn more about the benefits of massage, visit AMTA or speak to your local massage therapist.  For those located in Richmond VA, I’ve always recommended Massage Envy for any and all massage needs.

Happy Training!


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