5 TIPS TO FAIL PROOF YOUR FALL WORKOUTS

 

fall hicking

TIP #1: Get your workout done first
This will ensure that you get a workout in rather than skipping it.

TIP #2: Prepare for the changing weather
Keep some exercise DVDs, resistance bands or free weights handy for those cold snow days.

TIP # 3: Curb your carbs
Try to focus on your protein intake and keep healthy snacks available so you don’t carb load.

TIP #4: Don’t get stuck in the big baggy sweatshirt  club
Invest in a good thermal or yoga pants-there’s nothing like looking good and being warm.

TIP #5: Take Advantage of the beautiful scenery and exercise outside
Physical activity outside is good for the soul and the heart. Get outside for a run, hike, bike ride, or kayaking.

http://www.inspiretrainfit.com

family bike 3

Getting back to Physical Activity after Knee Replacement Surgery

Knee Replacement

Inspire Train Fit can design a safe exercise program and help provide motivation for rehabilitation after a total knee replacement or knee surgery.

We know it’s important to listen to your body in this process; we start with light exercise and increase the intensity as your pain level allows.

 Exercise will help speed your recovery and can diminish your postoperative pain. Knee rehabilitation exercises and stretching enhance the mobility of the knee after surgery, decrease pain, increase muscle strength and disperse synovial fluid throughout the knee. Cardiovascular health can be addressed on a stationary bike that offers stability and a safe workout along with mechanical benefits for the knee joint.

Inspire Train Fit can: 

  • Provide a safe exercise program
  • Help return to normal activities
  • Help regain normal knee motion
  • Help regain muscle strength and flexibility
  • Increase core strength and stability
  • Help with pain management
  • Improve quality of life and movement

Suggested exercises for recovery include:

  • Proper Walking 20-30 minutes 2-3 times per week
  • Standing Knee Bends 1-2 sets 10 reps
  • Assisted Knee Bends 1-2 sets 10 reps
  • Straight Leg Raises 1-2 sets 10 reps
  • Stationary Bike 20-30 minutes 2-3 times per week
  • Stretching Daily

Note: It generally takes 12 weeks to complete the rehab process and 6 months to a year to get back to full strength. Any exercise performed during the rehabilitative efforts should be approved by a doctor, orthopedic surgeon or physical therapist.

By Allison Milano- Stolar, MA
Health Fitness Specialist

http://www.inspiretrainfit.com

Lyme Disease

family biking 2
Spending more time outside means you’re at risk of getting bit by a tick.
Over 30,000 cases of Lyme disease are reported to the CDC each year.
The risk of human infection is greatest in late spring and summer.
What you can do to protect yourself    ticks
  • Avoid tick-infested areas
  • Use insect repellent
  • Perform full-body daily tick checks
  • Bathe or shower
What you need to know
Ticks carry many disease that are not publicized as much as Lyme Disease.
If you child is bitten by a tick take these precautionary steps.
  1. Remove tick immediately. Use a fine-tipped tweezer to grasp it close to the skin.
  2. After removing the tick, clean the bite area with rubbing alcohol or soap and water
  3. Save tick in a sealed container. Send to state health department ASAP
  4. Visit doctor and start antibiotics asap

hiking family 1

Tickborne Diseases of the United States

Tickborne Diseases of the United States

In the United States, some ticks carry pathogens that can cause human disease, including:

  • Anaplasmosis is transmitted to humans by tick bites primarily from the blacklegged tick (Ixodes scapularis) in the northeastern and upper midwestern U.S. and the western blacklegged tick (Ixodes pacificus) along the Pacific coast.
  • Babesiosis is caused by microscopic parasites that infect red blood cells. Most human cases of babesiosis in the U.S. are caused by Babesia microti. Babesia microti is transmitted by the blacklegged tick (Ixodes scapularis) and is found primarily in the northeast and upper midwest.
  • Borrelia mayonii infection has recently been described as a cause of illness in the upper midwestern United States. It has been found in blacklegged ticks (Ixodes scapularis) in Minnesota and Wisconsin. Borrelia mayonii is a new species and is the only species besides B. burgdorferi known to cause Lyme disease in North America.
  • Borrelia miyamotoi infection has recently been described as a cause of illness in the U.S. It is transmitted by the blacklegged tick (Ixodes scapularis) and has a range similar to that of Lyme disease.
  • Bourbon virus infection has been identified in a limited number patients in the Midwest and southern United States. At this time, we do not know if the virus might be found in other areas of the United States.
  • Colorado tick fever is caused by a virus transmitted by the Rocky Mountain wood tick (Dermacentor andersoni). It occurs in the the Rocky Mountain states at elevations of 4,000 to 10,500 feet.
  • Ehrlichiosis is transmitted to humans by the lone star tick (Ambylomma americanum), found primarily in the southcentral and eastern U.S.
  • Heartland virus cases have been identified in the Midwestern and southern United States. Studies suggest that Lone Star ticks can transmit the virus. It is unknown if the virus may be found in other areas of the U.S.
  • Lyme disease is transmitted by the blacklegged tick (Ixodes scapularis) in the northeastern U.S. and upper midwestern U.S. and the western blacklegged tick (Ixodes pacificus) along the Pacific coast.
  • Powassan disease is transmitted by the blacklegged tick (Ixodes scapularis) and the groundhog tick (Ixodes cookei). Cases have been reported primarily from northeastern states and the Great Lakes region.
  • Rickettsia parkeri rickettsiosis is transmitted to humans by the Gulf Coast tick (Amblyomma maculatum).
  • Rocky Mountain spotted fever (RMSF) is transmitted by the American dog tick (Dermacentor variabilis), Rocky Mountain wood tick (Dermacentor andersoni), and the brown dog tick (Rhipicephalus sangunineus) in the U.S. The brown dog tick and other tick species are associated with RMSF in Central and South America.
  • STARI (Southern tick-associated rash illness) is transmitted via bites from the lone star tick (Ambylomma americanum), found in the southeastern and eastern U.S.
  • Tickborne relapsing fever (TBRF) is transmitted to humans through the bite of infected soft ticks. TBRF has been reported in 15 states: Arizona, California, Colorado, Idaho, Kansas, Montana, Nevada, New Mexico, Ohio, Oklahoma, Oregon, Texas, Utah, Washington, and Wyoming and is associated with sleeping in rustic cabins and vacation homes.
  • Tularemia is transmitted to humans by the dog tick (Dermacentor variabilis), the wood tick (Dermacentor andersoni), and the lone star tick (Amblyomma americanum). Tularemia occurs throughout the U.S.
  • 364D rickettsiosis (Rickettsia phillipi, proposed) is transmitted to humans by the Pacific Coast tick (Dermacentor occidentalis ticks). This is a new disease that has been found in California.

Source: https://www.cdc.gov/ticks/diseases/index.html