CrossFit Pros and Cons

Quit hating on CrossFit!!!! You’re an idiot and so is everyone that listens to you. I am enlightened, but won’t share my secrets with you because I don’t want you to beat me on today’s WOD, Fran!
All joking aside, and in my defense, I think I offered a well-balanced perspective on CrossFit. I mentioned the pros and cons of the system from a non-biased perspective, and even concluded with a suggestion to attend a CrossFit seminar (with some precautions in mind). I definitely wasn’t hating on the system at all.
I am a strong critic and an eternal skeptic, and some significant aspects of CrossFit concern me greatly. For instance, the founder Greg Glassman admits that “[CrossFit] can kill you” (NY Times article here) Things like that tend to raise a warning flag in my book, among many others.
Needless to say, I didn’t publish the comment because it offered nothing of value to the discussion, but it got me thinking…

Isn’t this the kind of blind following that CrossFit is renowned for (not every CrossFit trainee, but many of the ones I’ve encountered)? It’s this attitude of we-are-holier-than-thou. We are the enlightened ones, and all who oppose us are nonobjective and misinformed. It sounds like a cult-following to me!
Well, excuse me if I don’t bite the hook, line, and sinker on the CrossFit method. I’d rather sit back and make a thoughtful analysis of the system before I commit my entire training program over to it, no questions asked. I happen to see several things about CrossFit that worry me, and I have yet to receive any proof that my suspicions are unfounded.
For instance, I have yet to find proof that CrossFit is a safe, healthy, and sustainable activity. In fact, I’ve found plenty of anecdotal evidence to the contrary. Read some of the comments in the CrossFit Q+A to get started collecting some evidence of its risks and dangers. The more people I talk to about CrossFit, the more I realize that it does have a “dark side” – usually injury and pain, or worse.
You don’t even have to be a fitness professional to realize this. Just take a peek at any one of the CrossFit workout videos that they post regularly on CrossFit.com. One of the most common problems with CrossFit training is that most of the athletes compromise on technique to achieve higher intensity, and it’s very obvious. Sure, you can get away with this for a little while, but using poor technique in any exercise will condition you to repeat that activity poorly – leading to overuse and/or repetitive stress injuries down the road. The process usually goes like this: first diminishing returns, then a plateau in progress, regress, pain, injury, illness and eventually death. I guess that’s what Glassman was talking about.
Now, I’ve got nothing against the people who willingly and knowingly decide to go this route – free will is not the issue here. I just need to make sure that people know the costs of CrossFit before they choose to blindly participate without someone telling them that they WILL GET INJURED. I know too many people who have tried CrossFit on a whim, and gotten hurt, sometimes severely.
Conclusion
Now, hear me out on this. I want CrossFit to succeed. I want them to continue to do what they’re doing, and especially to focus on how to better serve their clientele. I think it’s safe to say that CrossFit is growing rapidly (maybe too fast!), and there are some people involved with it that legitimately want to help others rediscover vibrant health and natural athleticism, irregardless of private interests or potential for personal gain. I’ve met some very nice CrossFitters who are objective and smart about their training, and who are willing to talk about both the strengths and weaknesses of their system. Some of them have great ideas for how to improve the quality of their coaching.
However, I see some very strong dogmatic views being expressed and followed, and that worries me because it leaves little room for freethinking, questioning convention, and asking “is this really the best way to accomplish our goals?”
I would hope that CrossFit, fast becoming one of the worlds most popular fitness systems, would be open to change if it were presented logically. Instead, I see a business giant growing too fast for its own good, sacrificing quality control for profit.
And before the hate mail starts pouring, let me stress again that there are many things about CrossFit that I like, and I would encourage anyone to attend a seminar to evaluate for themselves if CrossFit is right for them. My goal is to be transparent, and to talk about the things that seem to be overlooked by others.

Boot Camps vs. The Gym – Which Is Better?

If you’ve been interested in improving your overall fitness level, you might be asking yourself the best way to go about your fat burning workouts There are a number of different options available for those who want to burn fat quickly and reshape their entire body but by looking at which methods will be right for you, you’re going to dramatically boost your overall chances for success.
Let’s take a look right now at the comparison between boot camps versus the traditional gym fat burning workouts that you might already be doing.
These are usually the two main types of workout programs that most people consider so by looking at the two options, you can decide which is the best choices for you.

Boot Camp Benefits

First let’s take a look at some of the top bootcamp benefits. The main reasons for joining a bootcamp are due to the social benefits you’ll get, the enhanced motivation that you’ll experience from that group support, the reduced cost of the session itself, and the higher level of variation within the overall workout program structure.
Often with a boot camp fitness class you’ll never be doing the same two workouts in a row so that can help prevent training plateaus from setting in. You’ll also get bored far less frequently from bootcamps due to this higher variability.

Gym Benefits

Now let’s look at the gym workouts benefits that you’re going to see. First, you may find that you see better overall strength gains with a gym style workout due to the fact that usually you’ll have more time between sets therefore will be able to lift a higher amount of weight.
Since weight lifted is the primary determinant of whether or not you see strength gains, this is going to be a big consideration for some people depending on your goals.
Second, if you are someone who prefers zoning out during the workout and going about your business then gym workouts may be the best option for you. Some people really use this time as a chance to de-stress and if that’s the case you may not be willing to part with your gym workouts.

Selecting Your Best Workout

So when selecting which is the best workout for you, you need to think about what your primary goals are and how much money you have to spend. Some people may choose to include both boot camp and gym workouts in their program and that’s fine as long as you are sure to allow plenty of time off for recovery.
Boot camp workouts definitely will be something most people enjoy so if you have never had a chance to participate in one, it might be the time to try.
Which do you prefer, bootcamp workouts or gym workouts?

Sign up for a free two week FitCamp Trial  Click Here

Know The Symptoms of Prostate Cancer

While most men today are diagnosed

before they begin to show any symptoms of
prostate cancer, it is important to know what to look for and which signs may point to an underlying prostate cancer.
Anyone concerned about themselves or a loved one developing prostate cancer should know the basics about the first symptoms that are typically seen.

What Are the Most Common Symptoms of Prostate Cancer?

Because of the prostate's

location in the body, prostate cancer is often accompanied by a number of unique symptoms. The prostate is located just below the bladder in the lower pelvis. As urine empties out of the bladder it travels through a thin tube called the urethra. At the very beginning of the urethra, just as it exits the bladder, it passes directly through the prostate. As the prostate enlarges due to cancer or another problem, the urethra is pinched tighter and tighter within the prostate. As the tube narrows, urine has a much harder time making its way through the urethra and out of the body.

This results in four primary urinary symptoms:

• Frequency - urinating much more often than normal.
• Urgency - having a sensation that you need to urinate immediately.
• Nocturia - getting up to urinate multiple times during the night.
• Hesitancy - difficulty starting the urine stream.

All of these symptoms are a direct result of the urethra being pinched closed by the enlarged prostate.
Prostate cancer is not the only disease that can cause the prostate to swell, however. In fact,

BPH (benign prostatic hyperplasia is a much more common cause of an enlarged prostate and, thus, of urinary symptoms. BPH is not cancer, but is still an important condition that should be treated by a physician.

What Are Other Less Common Symptoms of Prostate Cancer?

The urinary symptoms discussed above are undoubtedly the most common symptoms experienced by men with prostate cancer. However, they are not the only ones. Other less common symptoms

include:

• Blood in the urine.
• Blood in the semen.
• New-onset erectile dysfunction (impotence).
• Bone pain (especially in the lower back, hips, or ribs).
• Loss of bladder control.

These symptoms are less specific to problems with the prostate (meaning that problems with other organs such as the bladder can also cause them). However, they are important symptoms of which to be aware.

When Should I Go to See My Doctor

?

The answer to this question is simple. Visit your physician and explain your situation whenever you first begin to experience any of these symptoms. This is especially true for any men that are over the age of 40 because the vast majority of prostate cancers are diagnosed after that age. It is also especially important for

African-American men and those with a family history of prostate cancer

to see their physicians as these two groups have much higher rates of prostate cancer.

The symptoms listed above are almost always abnormal and all need to be evaluated by a physician. This is especially true if these symptoms appear suddenly. Very simple examinations and laboratory tests can be put to use by your doctor to determine whether or not your symptoms are due to prostate cancer, another serious disease, or a less dangerous condition.

Are Most Men Diagnosed With Prostate Cancer After They Have Symptoms?

Many people are surprised to learn that the majority of men diagnosed with prostate cancer today have no symptoms when it is first detected. Because of the PSA (prostate specific antigen) test,

most men have their prostate cancer detected before they have any significant symptoms. The PSA test is a simple blood test that detects a specific protein produced by the prostate. As the prostate enlarges, more of this protein is produced and more is detected by the PSA test.
Despite this fact, it is still vitally important that you see your physician if you begin experiencing any of the symptoms discussed above. Thousands of men are still diagnosed every year after they develop symptoms.

Mom's diet may influence baby's sex, study says

Mothers-to-be who eat better deliver more boys — but critics aren't so sure

In the quest to select a baby’s sex, success could depend on breakfast cereal and better nutrition, according to a new study that may offer some women another reason to eat their Wheaties.

Mothers-to-be who skip breakfast and eat less are more likely to give birth to girls, while moms who consume more calories and a wider range of nutrients  — including, specifically, those from breakfast cereal — are more likely to deliver sons.
That’s according to new research by British scientists that provides what they say is the first-ever evidence that a mother’s diet at conception may determine her baby’s sex.
Researchers from the universities of Exeter and Oxford in England asked 740 first-time moms in the United Kingdom to keep food diaries before and during early pregnancy. The women didn’t know the sex of their babies, but when researchers reviewed their food plans, they found that moms who consumed more calories of higher quality before conceiving were about 24 percent more likely to give birth to boys than moms who ate less.
“The overall sex ratio in our population was close to 50:50, but individual mothers had a greater chance of bearing male offspring if their nutrient intake was high prior to conception,” wrote Fiona Mathews, the study’s lead author and a research fellow at the University of Exeter. “The consumption of breakfast cereal was also strongly associated with having a male infant.”
Fifty-six percent of women in the group with the highest energy intake gave birth to boys, compared to 45 percent in the group with the lowest energy consumption, according to the study.
Mothers of boys consumed an average of 2,413 calories a day before conception and higher amounts of foods containing potassium, calcium and vitamins C, E and B12, the researchers said. Women who had girls logged 2,283 calories a day and less protein, vitamins and minerals.

Odds of having a boy were much higher for women who ate at least one bowl of breakfast cereal a day compared to women who ate less than one bowl a week, the study said. Breakfast cereals are usually fortified by vitamins and minerals.
Critics wary of claims Critics, however, said the new research contradicts basic facts of human genetics. A father’s sperm determines a child’s sex, and there’s no evidence that maternal nutrition has anything to do with it, said Dr. Paul Magarelli, vice president of the Pacific Coast Reproductive Society.


“A correlation does not make the truth,” said Magarelli, who is also director of the Reproductive Medicine and Fertility Center in Colorado Springs, Colo. “I think it’s a spurious correlation, that’s all I can say.”
The British scientists said that although fathers do determine sex, their research indicates that mothers’ may be able to favor the development of one sex over another, perhaps in the way that high-glucose environments in in-vitro fertilization appear to favor male embryos and inhibit female embryos.

The research is also supported by an evolutionary drive to produce more offspring in times of plenty. In many animals — including horses, cows and some species of deer — more males are produced when a mother has more resources, the scientists noted.
Skipping breakfast, for instance, extends overnight fasting and depresses glucose levels which could be interpreted by the body as a poor environment, researchers said.
Their argument deserves further study, said Dr. Tarun Jain, an assistant professor of reproductive endocrinology at the University of Illinois at Chicago. Jain said his initial response to the study topic was skeptical, but that it changed after he read a draft of the report to be published Wednesday in the Proceedings of the Royal Society B: Biological Sciences, a British journal.
“It’s not showing far and away that if women eat a certain diet they’ll have a boy or a girl, but it certainly is giving us some information,” Jain said. “Could there be dietary factors that influence conception?”
Diet trends may explain fewer boys In addition to suggesting that breakfast cereal may produce more boys, the researchers said that nutrition and diet trends may account for an incremental decline in male births in developing nations. Over the last 40 years, births of boys have also dropped by about 1 per 1000 births annually in the United States, the U.K. and Canada, they said.
At the same time, many young women in those developed nations have begun skipping breakfast and eating poorer-quality diets.
“This research may help explain why, in developed countries, where many young women choose to have low-calorie diets, the proportion of boys born is falling,” Mathews said.
That's counter to the trend in countries such as India, Vietnam and China, where births of boys now outpace girls because parents selective sex techniques, including abortion, to obtain highly prized sons.

The new study may influence mothers to try to use nutrition to select sex, which worries ethicists such as Nigel Cameron, president of the Institute on Biotechnology and the Human Future at the Chicago-Kent College of Law at the Illinois Institute of Technology.
"It adds to the manipulative tool box whose purpose is designer babies," said Cameron, adding: "We need a lot more social debate about the fact that children should be received as-is."
Whether the research deserves further study or not, at least one mother said it supports teachings women in her family have followed for generations.
If a woman wants to conceive a boy, everyone knows she should eat more meat and other high-protein foods, as well as foods rich in potassium, vitamins and salt, said Jessica McCurdy Crooks, a freelance writer and records manager who divides her time between Jamaica and Florida.
When Crooks, 43, decided to become pregnant, she adapted her vegetarian diet to include more beans, peas and salty foods in hopes of conceiving her son, Jalen, now 3.
“I ended up having a soft spot for boys,” said Crooks, who raised four brothers. “And I had a boy."

By JoNel Aleccia Health writer

Got Pregnancy? Get Exercise

The right kinds of exercise are key to staying fit, healthy,

and happy during your pregnancy

Now that you're expecting, a healthy exercise program should land high on your list of priorities, right next to the prenatal vitamins and full nights of sleep.

Why? For starters, you'll feel more upbeat and energetic. You'll also maintain cardiovascular health, just as a nonpregnant woman would, says Raul Artal, MD, professor and chair of the obstetrics, gynecology, and women's health department at Saint Louis University School of Medicine and principal author of the guidelines for exercise during pregnancy published by the American College of Obstetricians and Gynecologists (ACOG).

Just as important, he says, staying physically active while pregnant helps prevent too much weight gain and lowers the risk of gestational diabetes and preeclampsia (high blood pressure that can happen during pregnancy). And here's some really welcome news: The benefits might extend to the delivery room, according to Artal. "We know that women who are physically fit can push the baby out much easier."

Pregnancy Exercise Precautions

However, exercise may be unsafe under certain conditions, Artal says, including risk for preterm labor, severe anemia, heart problems, or poorly controlled diabetes. Not all medical problems rule out physical activity, but a pregnant woman may need to exercise under close medical supervision. Ask your doctor to be sure, and if you get the OK, you can walk, swim, work out with light weights, stretch, and do other safe sports. Just don't overdo it. You'll need to take some new precautions, such as building more breaks into your workouts. But exercise is a wise move for you and your baby. 

If you didn't exercise before pregnancy, you can start now. 

If you exercised regularly before pregnancy, you probably don't need to stop. And if you didn't exercise, you can start now -- carefully -- provided you have your doctor's blessing. "For people who are not used to exercising, go very slowly," says Jill Maura Rabin, MD, an associate professor of obstetrics and gynecology at Hofstra-North Shore LIJ School of Medicine in Hempstead, N.Y. In other words, now is not the time to take up long-distance running. 

Rather, walking offers a great way to ease into exercise, Artal says. "I tell my patients, engage in at least 30 minutes of moderate to brisk walking." That's an ideal target: half an hour of physical activity every day, he says.  

Work out to get the benefits, but don't push yourself too hard. 

Getting your heart rate up is healthy, according to ACOG, as long as you can talk normally while exercising. Aerobic exercise strengthens your heart and lungs. If your doctor says it's OK, enroll in a low-impact or water aerobics class specially designed for pregnant women. Or try riding a stationary bike. 

But don't overexert yourself, Rabin says. She advises pregnant women to take a break about every 20 minutes when they're working out or playing a sport. Most pregnant women can exercise without problems, but it's important to know when to stop and call the doctor. If you have shortness of breath before exertion, dizziness, severe headache, chest pain, muscle weakness, signs of preterm labor (such as contractions or lower abdominal cramping), vaginal bleeding, decreased fetal movement, or amniotic fluid leakage, Artal says, "these are warning signs to terminate exercise." 

There's a pregnancy hormone called "relaxin," and it does exactly what its name implies: It relaxes your pelvic ligaments so you can give birth more easily.  Thank goodness for relaxin, but be aware that it also makes your joints less stable. It's smart to avoid jerky, bouncy, or high-impact movements, such as jumping or leaping, as well as making quick shifts in direction. "You want to be sure you're not overstressing and causing injury and tearing of tendons and ligaments in the joints," Rabin says. 
Some sports are best left for later. Try scuba diving after the baby comes.
Forget about downhill skiing, scuba diving, or contact sports, such as ice hockey, soccer, and basketball, according to ACOG. Sometimes, a pregnant woman can find a better alternative, such as cross-country skiing (although there's still a risk of falling, so be extra careful). But overall, it's crucial to avoid hard falls, altitude sickness, large amounts of underwater pressure, or any trauma to the abdomen. "It suddenly becomes a matter of judgment," Artal says. "Do you want to expose yourself to the risk of getting injured?"
So save the high-intensity activities for a later day. You can always pick up your sport again -- and teach Junior to ski down a bunny hill or kick a game-winning goal.

By Katherine Kam
WebMD Feature

Reviewed by Louise Chang, MD

Would you know skin cancer if you saw it

Skin cancer is sneaky, and not because it doesn't give fair warning. An early -- and curable -- cancer can usually be spotted, but often you never see it (it's hiding on the back of your upper thigh), or you dismiss it as just another freckle. Sure, you've heard the "changing color, ragged edges" litany many times, but do you know exactly what that looks like on your own skin?

Time for some show-and-tell. Now -- when you're still wearing your shorts and flip-flops and showing more skin than usual -- is the perfect time to see whether you can spot 
 Skin Cancer

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Natural Skin Care

5 Tips for Natural Skin Care

Tip 1: Give Yourself a Dry Brush Exfoliation

A dry brush exfoliation can be done in the morning before you shower. It eliminates dead skin cells and allows the skin to detox (skin is the largest organ of elimination). Dry brush exfoliation also improves lymph and blood circulation and decreases puffiness. An added benefit is that the gentle pressure is calming to the nervous system. To give yourself a dry brush exfoliation, you'll need a soft, natural bristle brush.

    * How to Give Yourself a Dry Brush Exfoliation

Tip 2: Rev Up Your Digestion

In alternative medicine, good skin is a reflection of a good digestive system. People with skin disorders such as acne, rosacea, and psoriasis often suffer from constipation, imbalanced "good" vs. "bad" bacteria, leaky gut, and other digestive conditions. The two most common sluggish digestion culprits are:

    * Culprit #1: Not Enough Water Water bathes cells and eliminates waste products, preventing constipation. 5 Ways to Boost Your Water Intake

    * Culprit #2: Not Enough Fiber Most people lack fiber in their diets - the average person eats only 12 g of fiber a day. In 2002, the National Academy of Sciences Food and Nutrition Board established recommended fiber intakes. For men aged 19-50 years, 38 g fiber is recommended, and for men over 50, 31 g fiber is recommended. For women aged 19 to 50 years, 25 g fiber is recommended, and for women over 50, 21 g fiber is recommended.

      Some suggestions:

         1. Add Whole Grains - Choose whole grain products over refined. Have brown rice instead of white or make your own 50:50 combination.

         2. An Apple a Day - Have an apple, skin on, as a snack.

         3. Eat Cauliflower - Try this delicious Roasted Cauliflower recipe!

         4. High-fiber snacks - Snack on nuts, seeds, and dried fruit, such as dates, figs, and prunes.

         5. Try a "Prune Power" Smoothie - Prunes are a great source of fiber. Start your day with this tasty Prune Power smoothie.

         6. Eat Beans and Legumes - Open a can of your favorite beans or legumes. Rinse them well and add them to your meal.

         7. Ground Flaxseeds - For any easy fiber boost, sprinkle ground flaxseeds (available at health food stores) on rice, salads, oatmeal, or any other meal. Store flaxseeds in the fridge.

Tip 3: Invigorate Sluggish Circulation

Do you sit at your desk for hours, only getting up to go to the bathroom? One of the best things you can do for your skin, stress level, and overall health is to get moving! Inactivity may affect skin and promote bloating and puffiness, acne, cellulite, and loss of muscle tone. You'll learn more about exercise in Step 9 of the Wellness Makeover. Here are some quick suggestions:

    * Take a quick break to go outside and walk around the block.

    * Book a massage therapy appointment.

    * Close your door and stretch.

    * Go to the gym.

    * Start each morning by stretching.

    * Get a skipping rope.

Tip #4: Avoid Excess Sugar

Most people do not realize this but excess sugar is considered one of the main causes of premature aging. The more sugar we eat, the more sugar we have entering our bloodstream. Over time, this can result in a process known as glycation, which is when a glucose (sugar) molecule damages a protein molecule by sticking to it. The new molecules formed are called advanced glycation end-products, or AGEs. AGEs damage collagen in skin, cartilage, and ligaments and promote a loss of elasticity. Wrinkles form and skin begins to sag.

    * Try This - It may seem impossible to reduce your sugar intake, but it can be done! A gradual approach works best. In the next week, choose one thing you're going to do to decrease the amount of sugar you consume. For example, start by cutting the amount of sugar in your daily coffee or tea by half. Every week, find another way you can decrease your sugar intake. Pretty soon, you'll be surprised at how far you've come!

Tip #5: Eat Some Good Fats

Essential fatty acids are simply fats your body cannot live without. They are needed to make cell membranes, hormones, and other body chemicals. Essential fats are thought to keep your heart healthy, fight inflammation, and possibly prevent cancer. They are also particularly important to people with inflammatory conditions such as eczema and acne, and also for people with dry skin. People with essential fat deficiency sometimes notice bumps on the backs of their arms. Here are my suggestions on getting more essential fats:

    * Flaxseed and walnut oil - Use flaxeed oil or walnut oil with balsamic vinegar as a salad dressing. Be sure to keep these oils refrigerated. They should not be heated or used for cooking.

    * Cold water fish - Sardines are a good source of essential fats. Salmon is another good source, however these salmon accumulate toxic polychlorinated biphenyls (otherwise known as PCBs) in their body fat during the 95 percent of their lives they spend at sea.

    * Supplements - Consider fish oil supplements.