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Tag: Tips

  • Prenatal & postpartum fitness tips

    Prenatal & postpartum fitness tips

    Confused on what exercises you can do when you’re pregnant or postpartum? Certified personal trainer and new mom Sarah Bowmar has the answers, Heal Me Healthy.

    Whether you’re in your first trimester or are postpartum, there is a lot of information on the Internet for new moms. How to exercise during your pregnancy is just one of the places where you can get lost in what you can and can’t do.

    “Unfortunately, there’s a lot of bad, free information out there,” said Sarah Bowmar, Certified Personal Trainer and CEO of Bowmar Nutrition and Apex Protein Snacks.

    Bowmar recently gave birth to a baby girl, so she understands how complicated it can be for women to know what’s safe with their workouts during pregnancy.

    RELATED: Should pregnant women get a COVID-19 vaccine?

    “Just more and more research is coming out from the American College of Gynecology that actually says remaining active while pregnant results in a healthier baby, it results in less complications during actual birth, it results in less C-sections,” said Bowmar about the health benefits for continuing to workout when you’re pregnant.

    However, Bowmar also said she knows there are extenuating circumstances where some women are bedridden or they are carrying multiples and they can’t remain as active. So be sure to check with your doctor before you start any type of workout routine when you’re pregnant.


    There’s a lot of stress as a new mom- your world completely changes in the blink of an eye. Josh has been the best dad in the world (I hate using the world help because he isn’t helping, he is a parent too, he just can’t do a lot of the things that baby needs right now but he does as much as he can).

    If you are currently pregnant, Bowmar recommends walking every day. She said it helps with swelling, and your overall balance.

    “I think the most important thing women struggle with while pregnant and during their postpartum journeys is the core,” Bowmar said. “Your abs do start to separate and there’s no way around that. But what we can do when pregnant is try to prevent any excess stretching.”

    Bowmar says to do exercises that focus on your public floor health and lower abs.

    Once you’ve given birth to your baby, Bowmar recommends starting with walking for exercise and waiting for the six week mark to do anything more.

    “It’s just about rebuilding your strength,” said Bowmar.

    RELATED: New US dietary guidelines: No candy, cake for kids under 2

    Even at five months postpartum, Bowmar said there are still some exercises that she can’t do like split squats and some other squat variations. She recommends listening to your body at all times.

    For a free “Pregnancy & Postpartum Fitness Guide” visit www.sarahbowmar.com. For workout videos, follow her on Instagram @sarah_bowmar.

    Watch Great Day Washington every weekday morning at 9 am on WUSA9 & follow us on Facebook, Twitter and Instagram for more fun features like this! 

    Visit : https://heelsme.com/

  • Health officials recommend tips for safe Thanksgiving, holiday gatherings | Local

    Health officials recommend tips for safe Thanksgiving, holiday gatherings | Local

    With the first major holiday of the season next week, health officials are offering tips for staying safe from COVID-19 while gathering with loved ones or traveling.

    Cowlitz County’s COVID-19 case rate is higher than it was this time last year, “which means it is important to continue taking steps to keep ourselves and our loved ones healthy,” said Dr. Steven Krager, county deputy health officer.

    The county recorded 322 new COVID-19 cases per 100,000 people from Oct. 28 to Nov. 10, compared to about 282 new cases per 100,000 the same time last year.

    Cowlitz County recorded 29 new confirmed cases Friday, bringing the total to 12,592 confirmed and 1,526 probable cases. The county had 254 COVID-19 deaths.

    Unlike last year, health officials aren’t discouraging all in-person gatherings.

    “There are many ways we can more safely enjoy our favorite traditions,” Krager said. “Getting vaccinated against COVID-19 if you’re age 5 years or older is a great start.”

    Many health-care clinics and pharmacies offer the COVID-19 vaccines, including the pediatric doses for 5- to 11-year-olds and booster doses. People can find a location at www.vaccinelocator.doh.wa.gov.

    People are also reading…

    A health department report from October found COVID-19 rates and hospitalizations are lower among fully vaccinated residents.

    As of Wednesday, 57.5{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} of Cowlitz County residents had initiated vaccination and 52.9{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} were fully vaccinated.


    State COVID-19 cases, hospitalizations down; hospital officials encourage vaccines ahead of holidays

    Local, state and federal health officials recommend people take precautions if gathering with others outside their household, especially if unvaccinated, including:

    • Wear a face mask indoors or in crowded spaces.
    • Avoid crowded, poorly ventilated spaces by gathering outside or opening windows if indoors.
    • Space out and limit close contact with people outside the household, especially people who are at high risk for severe COVID-19 or who are not fully vaccinated.

    If gathering with multiple households, potentially from different parts of the country, people may consider avoiding crowded indoor spaces before traveling, or taking a test in advance of gathering even if they aren’t traveling, the Center for Disease Control recommends.

    People hitting the road or skies should check their destination’s COVID-19 situation and watch for any additional restrictions.

    Face masks are required in indoor areas of public transportation, including airplanes and airports.

    People who are not fully vaccinated should get tested for COVID-19 before and after their trips, according to the CDC. After traveling, everyone should monitor for COVID-19 symptoms, which include cough, fever and shortness of breath.

    Anyone who is sick or has COVID-19 symptoms should delay traveling, stay home and get tested.

    Cowlitz County residents can order free rapid test kits at www.sayyescovidhometest.org as part of the “Say Yes! COVID Test” program. Tests will arrive within seven days.


    Health officials urge precautions ahead of holidays; free rapid tests available to Cowlitz County residents

    November 21, 2021
  • Three great tips to improve your strength and mobility

    Three great tips to improve your strength and mobility

    Hi and welcome to this week’s Lounge fitness roundup. Just about every Saturday, we decide on some of the best tales of the 7 days, comprehensive of conditioning information that you can use to come to be a improved athlete. Just after all, in this article at Lounge, we consider that no make a difference how excellent your exercises are, they can normally get superior.

    This 7 days, we have 3 fantastic stories to endorse. You could see them as section of a concept, workout routines that will enhance your general health, although ensuring that you have a sturdy basis, a nutritious spine and fantastic habits. The tales this week vary from power education for runners, simple mobility workout routines you should do each and every morning, and why it’s vital to coach your legs.  

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    If you like running, then you should focus on improving your strength.

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    Why strength schooling is essential for runners

    For several runners, in particular people who are new to the activity, operating is observed as an end to by itself. For them, working is in itself the key workout, and they think that just heading out for a operate each and every early morning is ample to manage physical fitness. What numerous people today don’t realise is that managing is a activity, and just like every activity, 1 requirements to prepare for it.

    As physical fitness author Shrenik Avlani points out in this incredibly fascinating tale, a person of the key factors you have to have to do if you are major about operating is to do power schooling. Avlani speaks to fitness and managing authorities to tell you why this is so. This is a ought to-read for all functioning fanatics.

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    Doing simple mobility exercises will go a long way towards keeping you healthy.

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    Doing very simple mobility physical exercises will go a long way to keeping you nutritious.&#13
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    Five mobility exercises you ought to do every single morning

    Here in Lounge Fitness, we have written earlier about why authorities consider early early morning to be the greatest time for a exercise session. The primary explanation for this is the reality that the human body’s hormonal profile is at its peak in the mornings, which can make it primed to burn additional suppliers of extra fat.

    For this explanation, even if you’re not seriously into operating out every single day, there are a handful of mobility workout routines that you must do quickly right after you wake up. In this tale, writer Pulasta Dhar lists out 5 this sort of straightforward but efficient workouts which will hold your overall body supple, your spine balanced and make sure that you direct a nutritious, pain- and harm-cost-free lifetime.

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    Don't ignore leg day at the gym.

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    Will not disregard leg working day at the health and fitness center.&#13
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    Why you will need to educate for stronger legs

    Leg working day is the black sheep of the exercise spouse and children for a large amount of individuals. When education for far better energy, substantially of the attention goes to the arms, the chest or the shoulder muscle mass. Having said that, you disregard training your legs and posterior chain muscular tissues at your individual peril.

    As Bibek Bhattacharya writes in this tale, we use our glutes, quads, hamstrings and calf muscle tissue the most every single day. Irrespective of whether it is accomplishing a thing as uncomplicated as sitting down or standing up, bending and lifting, or participating in a activity and working, our legs are virtually our basis. In the tale, Bhattacharya lists out 3 distinctive leg routines that you need to do, whether you’re employing your bodyweight, or dumbbells, or resistance bands. 

    Also Read through: Why you ought to exercising initial issue just about every morning

  • Pasadena Public Health Department Shares Tips for a Healthy Thanksgiving

    Pasadena Public Health Department Shares Tips for a Healthy Thanksgiving



    Pasadena Public Health Department Shares Tips for a Healthy ThanksgivingPASADENA, Calif.—Pasadena Community Wellbeing Section (PPHD) encourages the public to keep on to reduce everyone’s chance for COVID-19 infection in the course of Thanksgiving celebrations. If everybody attending is completely vaccinated, the hazard of the COVID-19 virus getting transmitted is appreciably lowered. The most secure alternative is to collect in person with members of your house only and to rejoice virtually with other household and good friends, primarily if you have loved kinds with weakened immune devices or who are not absolutely vaccinated and at higher chance of serious COVID-19 disease.

    For individuals wishing to celebrate in human being, the pursuing tips present included layers of protection:

    • Encourage anyone ages 5 decades and more mature to get the COVID-19 vaccine as shortly as attainable. This consists of suggested additional doses or booster doses. Motivate absolutely everyone to get their flu vaccine also.
    • Continue to be area right up until absolutely everyone in your home is entirely vaccinated. If you vacation with unvaccinated relatives users, including youthful little ones, adhere to Facilities for Sickness Regulate (CDC) travel assistance. This contains tests 1-3 days just before travel, screening 3-5 times after travel, and self-quarantine after journey for unvaccinated persons.
    • Obtain outdoors if doable. Outdoor is safer than indoors, in particular when masks are off for having and drinking. If you can, approach to have at the very least the meal and drinks outside. If outdoors is not achievable or functional, enhance the air stream indoors. Open up windows and doorways, use admirers and portable air cleaners, operate heating and air. Be sure to up grade or switch filters.
    • Keep your accumulating modest. Avoid mixing with numerous distinctive people. Really do not be concerned to question about people’s vaccination position and recent threats just before joining a Thanksgiving gathering.
    • Keep absent if unwell or have experienced a constructive COVID-19 examination within the past 10 times. If you are sick or have signs and symptoms (even delicate symptoms), get analyzed and remain away from other individuals. Really do not host or attend the in-human being collecting.
    • Get a COVID-19 check just before joining some others. This extra layer of precaution is a excellent idea if you are gathering with men and women who are at high threat of significant ailment from COVID, in particular if you or other folks at the gathering are not totally vaccinated or have been in crowded indoor locations in the past two weeks.
    • Have on face masks when gathering indoors with individuals not from your house, apart from when having and ingesting. Bring a mask to use outside the house if the collecting is crowded, particularly with individuals who are unvaccinated or are at elevated danger of extreme disorder (e.g. more mature grownups and these with specific clinical problems).
    • Maintain your length when taking in, unless of course absolutely everyone is absolutely vaccinated. Set the tables so that persons sit with other people from the same household exactly where attainable and deliver distance involving non-family users. This is specially essential if feeding on indoors.
    • Choose further safety measures if you will be collecting with people today from other parts of the place or from various homes that include unvaccinated men and women or all those at significant hazard of significant health issues.
    • Hold your COVID-19 hazard lower for a few months in advance of (e.g. keep away from crowded indoor spaces) and/or get examined before becoming a member of the group. Approach to get a viral exam as near to the function as doable. A swift check, such as a self-test, could be utilised for this function. If you get a laboratory PCR test, make certain that the result will be again in time.
    • Retain arms cleanse. Clean arms right before and following preparing foods. Have hand sanitizer accessible for attendees. Remind kids to not contact their confront or try to eat with unclean fingers. Think about having assigned servers to decrease the variety of people touching shared serving utensils just before having.

    Try to remember that COVID-19 spreads more very easily in shut areas with very poor airflow, crowded destinations in which there are lots of folks from distinct homes, and shut speak to options particularly where people are conversing or laughing shut jointly. Reduce your danger by keeping away from these settings.

    Everyone ages 5 and around should get vaccinated in opposition to COVID-19. Obtaining vaccinated stays the single ideal way to secure yourself and your family members versus COVID-19. For extra data and to register for forthcoming clinics, take a look at the PPHD web-site or MyTurn.ca.gov.

    Stay connected to the Metropolis of Pasadena! Take a look at us on the net at www.cityofpasadena.web observe us on Twitter at @PasadenaGov, and Instagram and Fb at @CityOfPasadena or simply call the Citizen Provider Middle Monday via Friday during enterprise several hours at (626) 744-7311.

    Recipe for Thanksgiving 2021 graphic containing list of tips to reduce risk of COVID-19 transmission

  • Bold and Beautiful’s Jacqueline MacInnes Wood: Post-Baby Diet/Fitness Tips

    Bold and Beautiful’s Jacqueline MacInnes Wood: Post-Baby Diet/Fitness Tips

    The Emmy winner is keenly attuned to her physique and its requirements.

    After Jacqueline MacInnes Wooden gave start to her and husband Elan Ruspoli’s next son, Lenix, in February, it appeared like she went from extremely pregnant to swimsuit-all set in the blink of an eye. How’d she do it? No, not magic — preparing, she tells Soaps.com.

    “No. 1, I was functioning out by my being pregnant, even if it was only very little matters,” she states. “It was tricky the last couple months just due to the fact we had been relocating, but hey, shifting is even now working out.

    “Just chasing [firstborn Rise] about the property, in 1 working day, I walk a mile and a 50 {fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c}, again and forth, back again and forth, back again and forth,” she adds with a chortle. “He’s generally retaining me shifting.”

    Bouncing ‘Back’

    On prime of that, the Daring & Beautiful major woman set a distinctive emphasis on doing the job out her again. “That was so very important for me, just simply because the additional you pop, the extra you can have sciatic challenges and decreased back again difficulties,” she clarifies. “So even right before Increase or Lenix, when I realized, ‘OK, I want to get pregnant,’ I needed to do the job out my again because that is your core.

    “Luckily,” she carries on, “thankfully, I didn’t have a lot of back concerns.”

    Meals for Assumed

    Steffy’s portrayer also positioned an emphasis on her menu — in unique “just possessing definitely nutrient-dense foodstuff and currently being mindful. I always preach that I’m an 80/20 girl” who sticks to her diet regime most of the time. “But I certainly appreciate myself. I love a cookie, and I adore a cocktail, and I appreciate to have enjoyment.

    “But I really don’t overdo it,” she hastens to take note, “because I’m not sleeping, I’m up with the young ones and undertaking a billion points at once. So tension ranges could be up. And that suggests your cortisol concentrations are up. And that suggests there’s a bigger possibility that you are going to get ill.”

    In Sickness and in Wellness

    Wood is familiar with her restrictions — and is aware what happens when she blows past them. “Knock on wood, the only time that I get sick is when I press myself also hard. I do not typically go, ‘Oh, this particular person obtained me sick,’” she states. “I have to blame myself, due to the fact I am the a single which is pushing myself as well significantly — not ingesting ample drinking water or ingesting too much sugar or not receiving ample slumber.

    “So,” she concludes, “it was really very important for me soon after possessing a baby” to choose treatment. “You know, persons can have a postpartum despair, and a whole lot of that is thanks to absence of nutrients. So I just experimented with to be as well balanced as I potentially could and permit my entire body be my medical doctor.”

    When you’re right here, verify out the down below photo gallery that opinions Steffy’s lifetime and loves.

  • Doctor’s Tip: A potpourri of health tips

    Doctor’s Tip: A potpourri of health tips

    MOUTH MICROBIOME: An unhealthy profile of bacteria in your mouth contributes to gum and tooth sickness (gingivitis and periodontitis respectively). These conditions cause inflammation that contributes to development of plaque in arteries. Additionally, this irritation is frequently the result in that causes rupture of arterial plaque—the result in of coronary heart attacks and most strokes. Dentists who realize the mouth/vascular connection can purchase a profile of your mouth microbiome, which if irregular can be addressed correctly with antibiotics and other steps. Nevertheless, the downside of these kinds of treatment method is that antibiotics destroy the good mouth (and gut) microorganisms along with the lousy. Dr. Greger’s web site nutritionfacts.org presents details indicating that the ideal way to attain and maintain a wholesome mouth microbiome is as a result of a plant-based, whole food stuff diet program (research gingivitis, periodontitis on this internet site).

    ARE Business STOOL Assessments Valuable FOR Figuring out Intestine MICROBIOME Health? No. These are advertised on the net, but are not all set for prime time nonetheless — they have not been shown to be correct or practical.

    Medical professional/PHARMACEUTICAL COZINESS: An editorial in the October difficulty of the American Family members Doctor journal states that in 2016 the pharmaceutical field put in 20.3 billion bucks on advertising and marketing specifically to wellbeing treatment specialists, in an exertion to encourage them to prescribe their solutions. The sector places ads in professional medical journals, sponsors conferences, hires drug reps to impact prescribers by using encounter-to-confront visits, and in 2016 put in $979 million on immediate payment to medical professionals. The editorial helps make the subsequent tips: 1) Medical professionals ought to not stop by with pharmaceutical reps or let them in their places of work. 2) Physicians should not accept gifts, meals, or direct payments from sector. 3) Physicians should refuse no cost drug samples for their individuals, for the reason that there are pretty much constantly less expensive options.

    Preventing BLOOD CLOTS WHEN Traveling: Prolonged sitting connected with traveling can trigger blood clots in the legs, which can go to the lungs and cause lifetime-threatening pulmonary emboli. To prevent this, deal the muscle tissue in your legs frequently, hydrate effectively, stay clear of alcohol, stroll about for 10 to 15 minutes at the very least each 2 several hours, and contemplate wearing knee-higher elastic compression stockings. People today with hazard variables these types of as heritage of clots, most cancers, or new operation need to have an injection of the “blood thinner” heparin (40 mg. of Lovenox) on the day of journey and again the adhering to day.

    HOW A great deal Training? We know that workout prolongs life and enhances quality of lifetime. It improves cognition and decreases possibility of dementia, anxiousness, and despair. It increases rest, lowers possibility of heart sickness, strokes, and hypertension. It reduces weight attain, lowers possibility of falls, lowers chance of type 2 diabetic issues, and decreases the chance of quite a few cancers. The current Physical Action Suggestions advocate 75 minutes a week of vigorous cardio action this sort of as jogging, singles tennis, bicycling at least 10 mph, hiking uphill or with a large pack, or high-intensity interval instruction. If you desire less vigorous work out, the recommendation would be at the very least 150 minutes a 7 days of moderate-intensity cardio activity these kinds of as brisk strolling, doubles tennis, bicycling slower than 10 mph on stage terrain, energetic types of yoga, ballroom dancing, or drinking water aerobics. In addition, the Tips suggest strengthening legs, hips, abdominal muscles, chest, shoulders, and arms two times a 7 days.

    DOES CBD Work? CBD (cannabidiol) is a non-intoxicating part of marijuana. It is being touted for a number of situations including soreness, and has turn into large business. In accordance to the Oct issue of Nutrition Action, printed by the nonprofit Centre for Science in the Community Interest, a recent analyze in Australia confirmed it did not assist with very low back again pain as opposed to a placebo. The Fda has approved only one CBD products — a prescription drug to deal with a specified kind of seizure.

    Dr. Feinsinger is a retired spouse and children medical professional with particular desire in ailment avoidance and reversal by means of nourishment. Cost-free companies by means of Middle For Prevention and The People’s Clinic consist of: one-hour consultations, shop-with-a-doc at Carbondale Town Market place and cooking lessons. Connect with 970-379-5718 for appointment or electronic mail [email protected].