So in the next week or two I’ll be making an appointment with my doctor to get a physical and have some tests done. As a 23 year old with no history of health problems, a doctor’s visit is foreign to me. Of course I’ve been to the doctor before, but not enough to learn the language. Writing for LemakHealth has helped though.

The doctor will have a checklist: he’ll ask me questions about my family’s health history, take my pulse, check my temperature, weight and height. He’ll probably ask me some embarrassing questions, but, no matter how embarrassed I might get, I promise to be completely honest.

In addition to the doc’s checklist, I’m taking my own.

This is what I’m going to ask:

I think I’m being thorough, but I’ll take recommendations for other questions to ask. Later, I’ll post a follow-up.

Z

Here’s what you need to know:

Don’t miss the popular Village to Village Run, this year with an all-new route, beginning and ending in Mountain Brook Village, and winding through some of Mountain Brook’s most beautiful neighborhoods. Also new this year is a 1-mile Fun Run! Designed as a ‘walker and family friendly’ event, prizes will be given in all categories. Start times: 8:00 a.m. for the 10K, 9:30 a.m. for the Fun Run. Please Register Online Now by clicking on the link below!  Or pick up a race form at Dr. Kevin Alexander’s office in Crestline or The Fitness Center in Mountain Brook.  An after-race party will be held in the Mountain Brook Shopping Center parking lot.

Pre-registration for the 10K is $25 until 6:00 PM Thursday, January 21st. Registration is $30 after online pre-registration closes.

The 1-Mile Fun Run is $15.

NOTE: Registration continues until the race, so you can sign-up on the day of the marathon. Registration forms can be found at The Mountain Brook Chamber of Commerce or The Fitness Center after online registration closes.

You can find an article on marathon training in this month’s issue of Birmingham Works here.

There is also a video here.

Here is a link to a post we did about preventing running injury.

Hope to see you on January 23rd.

Temperature highs have been in the 30s while lows have ranged in the teens. Since we’re used to warmer temps here in Alabama, freezing weather is an easy excuse to not keep your resolution. Here’s what you need to know to keep warm and motivated when the thermometer drops.

• Wind chill can make it worse. Wind chill will eliminate the area of warm-air insulation around your body and get through clothes. Check the forecast and pay attention to wind chill. If it is below zero, skip outdoor routines.
• Stay hydrated. Drink plenty of water before, during and after any exercise. It’s just as easy to get dehydrated in cold weather as it is in the heat.

Properly gearing-up is a good way to stay motivated.

• Head, shoulders, knees, and toes. When your body gets cold, blood rushes to your core. So it’s important to wear clothes that keep your extremities warm. Wear a hat, headband, or helmet for the head where up to 40% of body heat escapes. Layer gloves and socks if you don’t have insulated pairs.
• Motivation. Maintaining the self-control to exercise can be tough in ideal weather. Freezing temperatures make it tougher. Properly gearing-up and preparation is a good way to maintain the motivation.
• See your physician first. There’s a reason we repeat this so much. Beginning any sort of routine means you should check with your doctor. Even if you’re a veteran of living an active lifestyle you should make it a point to get a physical. Especially if you’re used to particular environmental conditions; joints and other parts of the body are affected by the environment.

What are you doing to stay motivated in times of unexpected weather changes? Tell us in the comments.

Tomorrow I begin the final semester of college of my life. I avoided the “Freshman 15″ out of luck (I was too busy to eat too much). That luck didn’t last though, because since I began college I’ve put on the 15 lbs. and then some. I’m no longer a 30 waist and the only reason I wear a small tee shirt is to go to sleep.

Being a realist, I know I may never have the same weight as when I started college. I do however know that gaining 30 +/- pounds isn’t a good thing. And I have a plan.

1. Take advantage of the student fitness center. Tuition includes use of the student fitness center, and I’m sure my college isn’t alone. I plan on taking a couple fitness classes during the week at the gym when I’m not taking classes elsewhere on campus. In the past I’ve taken yoga, used the treadmill, and met up with friends in between classes for a casual jog. Most of the equipment and group workouts are included with no extra cost. The biggest obstacle is staying on campus long enough to go. After a day of classes, all I want is to head home.
2. Walk (or ride) to class. Luckily for my health parking on campus is inconvenient for my classes. On any given day I have to arrive at least 30 minutes early. So whether I want to or not I have to walk across campus. Bad parking is not so good for my punctuality, however. (if I get a chance, I plan on getting a bicycle to ride to and from class)
3. Practice self-control when it comes to food. The food court and cafeteria will be my biggest challenges, but I’m prepared. The temptation to grab quick-combo meals at the fast-food spots will test my self-control. But I’ve staked out the salad bar, found the healthy items on the menus, and committed myself to avoiding fast food. I also plan on eating more at home or at least preparing my meals and taking them with me.
4. Sports. I’ve never been heavily involved in sports; too much commitment to play. But my campus has casual teams. Some teams even play less popular sports like kickball and frisbee. I’ve resolved myself to play at least once this semester. Probably kickball.
5. Sleep more. During my freshman year I never went to sleep before 12 am. I was on my own, in my own apartment with my own rules. It wasn’t until my junior year I realized how important sleep is. Here’s an extra tip: your brain “files” the information gathered during the day; studying before bedtime helps you retain the information better.
6. Stress less. This semester I plan to stress less. I’m going to do this by letting the little things go and focusing on the big things I can control. If I know I’ve put 100% into studying for an exam, I’m not going to freak out if I make a “C.” School is hard enough without me beating myself up. Add weekly yoga and meditation and I can confidently look forward to a stressless semester.

How are you staying healthy during the semester? Are you a freshman? Sophomore? Senior?

” Erica Marshall of muddyboots.org ”

We expect certain things every New Year: the Ball Drop in Time Square, the Rose Bowl, a countdown to midnight, and resolutions. For 24 hours we will itemize flaws and bad habits, dreams and ambitions. Lists will include starting new careers, being more involved in our communities, getting better grades and (of course) improving our health.

Evaluating all that happened in 2009 is exhausting. Then consider that 50% of people believe they will accomplish resolutions, but only 12% actually see it through. That’s why, as your doctor and resource for information about recovery and health, we’ve decided that we should help you plan for a healthier 2010.

Here are 10 resolutions for your consideration.

10. Devote more time to active hobbies. Health is about balance. A healthy life is equal parts work and play. That’s why our #10 resolution for a healthier 2010 is devoting time to an active hobby. Rediscover old hobbies or seek new interests, it doesn’t matter. Just make sure to devote time to activities that are fulfilling for you.

“Put good in, get good out.”

9. Stop smoking. Smoking leads to cancer, heart disease, and other health problems according to the CDC. Smoking also impairs endurance, making it harder to lead an active life.

8. Define fitness goals. The best way to make a fitness goal is to be specific. Vague goals are easily ignored. Decide early on what fitness success is, how often you will exercise, what your goals are, and the steps to achieve the goals. Side effects of improved fitness include more energy and better moods. Always keep in mind that fitness isn’t one-size-fits-all; get a physical before you start any workout routines.

7. Face a fear. Fear can have a serious impact on quality of life. The most effective way to overcome fear is to face it. Open up to a friend, family member, therapist, or doctor about the thing that scares you. If you’ve suffered an injury, fear (the fear of re-injury for example) can cause problems during recovery. Tell your doctor or physical therapist about anxieties or concerns.

6. Reduce stress. Hobbies, fitness, and fearlessness are part of a bigger picture. Each resolution is meant to remove the causes of stress. Hobbies give you downtime, fitness improves energy and outlook, and facing fears removes obstacles. A big contributor to an unhealthy life is stress. Resolve to discover the real causes and get to the root of the problem.

5. Eat healthier. I can sum this up with: put good in, get good out.

4. Help someone else. Ever heard “it’s the little things that matter?” It’s definitely true. A major obstacle to volunteering is the belief that you can’t have an impact. But doing little things for someone that needs help can improve your self-image. Things get busy, life gets complicated. Helping others gives you a special kind of satisfaction.

3. Spend more time with family and friends. Make time to spend with family or friends. Have at least one family dinner once a week and involve every family member in the food preparation or let someone pick the menu each month. Two times a month, have a game night with friends alternating who chooses the game. If you’ve started an active hobby (see resolution #10), see if anyone else is interested in the same activity.

1 & 2. Make an appointment with your doctor, and encourage your friends to do the same. This resolution is so important it gets two places for emphasis. The number of appointments you make depends on factors like age, gender, and health history. Ask your doctor what kind of check-ups he or she can provide. Your doctor should be able to make referrals if you can’t get the kind of check-up you need. Here’s a check list of things to ask about:

• Blood pressure check-up
• Blood cholesterol level exam
• A physical exam
• Mammogram (once a year for women over 40)
• Prostate exam (once a year for men over 50)

Here’s how:

• If you’re a runner, replace your shoes regularly.
• Watch your step when outdoors. Holes are ankles worst enemy.
• Warm-up before any running and sports.
• Ask your physician if you should wear an ankle brace.
• If you’re active, cross train to avoid overuse injury.

Sprains, strains, Achilles Tendonitis, and blisters are ankle-related problems. Some ankle injuries can be treated at home with ice packs or by elevating your feet. The more severe problems require a trip to your doctor.

Certain injuries to the ankle respond well to arthroscopy, a surgical technique in which the physician inserts a needle-shaped fiber optic telescope, or arthroscope, in the joint through an incision approximately 1/8 inch long.

Normally done as an outpatient procedure, arthroscopy causes less trauma to the tissues than traditional, more invasive surgeries. You may want to discuss the arthroscopic procedure with your physician to see if it is the right solution for your particular ailment. Your doctor can guide you and explain expectations, including your timetable for recovery.
I’ve been lucky and have never severely hurt my ankles. Have you?// <![CDATA[//

This is what will power looks like.

We know several things are true in fitness. It is hard to begin. Keeping momentum is more difficult. There are hurdles to overcome (sometimes real hurdles). And fitness is not one-size-fits-all; that’s something we’ve said before on this blog, but it’s worth repeating.

Setting foundations is important when trying to achieve fitness goals.

The Basics – a dash of preparation and a lot of will power

Motivation comes and goes, but will power lasts a lifetime. Or something like that. Truth is motivation alone isn’t enough to build a foundation. Why? Motivation is hard to come by and easy to take for granted. Some days, you pop a B-12 and you’re ready to take on the World. Most days probably aren’t like that and it requires an equal amount of prep and will power to get through a workout.

Prepare yourself by planning your routine. If you belong to a gym, check out their class schedule. Stay consistent each week while working out different parts of your body each day.

Once you’ve developed the will power to get active, feel free to mix-it up. Gym people: see what new classes are being offered. If your routine is out-of-home, download a video podcast for something different.

Going stag is better than not going at all

A partnership or group should not be part of your foundation. The moment you have to go stag, your foundation will crumble. That’s not to say partnering with a friend for a workout is a bad idea. But almost anything you can do by yourself, you can do with a group.

You have to be strong alone before you can be strong with a group.

Ring, Ring – it’s your body calling

Probably the most important thing anyone can do when creating a foundation for fitness is learning to listen to his or her body. If you’re pushing yourself, you’re just hurting yourself.

Having an ache or sore muscle isn’t the same as pain. Learning to tell the difference between what you should be feeling and what you are feeling can be difficult. Before you start any activity get a physical. A physical will help you know the limits of your body. And if you start to feel uncomfortable about any ache, check with your physician ASAP.

What are your foundations?

Exercise isn’t one-size-fits-all. Think of it as the physical before you begin a new sport season.

So as you plan for the any New Year’s Resolutions (there I am thinking way ahead), plan to make a stop at your doctor’s office.

The flu shouldn’t keep you from living an active life and being active could even help you fight off the flu for one more season. Lets talk a little about the gym. Like being in any social situation, you should take precautions.

Do the following at the gym:

• wipe down mats, handle bars, bikes, and all other equipment before and after you use them. Be cautious and courteous.
• if you use the daycare, ask the staff if any of the children or employees have been sick and let them know if your child has special health needs like asthma or diabetes.
• DON’T USE THE WATER FOUNTAIN.
• after a workout, wash your hands.
• bring your own towels. If you have your own mats or other portable equipment, bring those.
• and finally, if you aren’t feeling well don’t go to the gym. Activity helps improve immunity before you’re sick. If you’re already sick, rest is better for you.

At home workout equipment is ideal for some. It offers the opportunity for the entire family to have access, plus 24-hour convenience without a commute.

What do you do to stay active during flu season? Are you changing your workout habits because of H1N1?