Health Archives - Elite Performance SF

High Heel Health

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High Heel Health

High Heel Health


The story today is about high heels. And yes, guys wear shoes with heels too so its not just a problem for females.

Sexy? Yes! But, lets look past aesthetics for a minute and talk about the high heel and your health.

“Statistics show that high heels are one of the biggest factors leading to foot problems in women, with up to a third suffering permanent problems as a result of prolonged wear.” – Osteopathic Association.

Permanent problem? From a shoe? How does that even happen?

A High Heel 2” and higher causes your weight to shift forward in your shoes, making your body compensate by leaning back. It can cause plantar fasciitis and strain in your hip, knees, and back.

Weight-shift When Wearing High Heel

Weight-shift When Wearing High Heel

Heres even more information on the effects of high heels

You may not be ready to give up your high heel just yet. So, here is how to reduce the impact on your joints while keeping your feet in a high heel:

Stretch (calves and low back)

Reduce the height of the heel

Choose softer insoles

Wear heels on days that you will be limiting your walking or standing


Think about your health when choosing a shoe to wear.

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

New Year Lifestyle

Posted by | Health, Motivation, Positivity | No Comments
Work Hard

Lifestyle: Work Hard

The New Year brings new goals: a time to focus on the things that you have been neglecting or want change.

Personal health tops many lists, especially after the Holiday Season.

Trying to improve yourself is fantastic. Make sure to set both short term and long term goals, and make sure they’re attainable. For example, losing 2 – 3 pounds a week (depending on your starting weight) is a great goal and these numbers show a healthy weight loss.

Also, make it easy on yourself to attain these goals and turn them into a healthy Lifestyle. Working out in a group setting can be fun, can push you harder than you would have pushed yourself alone and it brings a social aspect to what many people think of as “work”.

In my group classes, I introduce new Fitness Toys occasionally and you can see both the Ab Wheel and Battle Ropes in the pictures above. It keeps workouts fresh and fun, which makes people want to keep working hard towards their goals.

And lastly, you can start/continue a training program at any time. The girl doing Medicine-ball Squats in the back has continued to workout even though she’s 5 months pregnant!!! Its great for her, its great for her baby and she has decided to make Health a Lifestyle.

So get your butt out there, set some goals and make 2014 the year that you change Health from something you think about occasionally to a Lifestyle.

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before


Childhood Fitness Report

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Childhood Fitness

Childhood Fitness

At a recent science convention in Texas, Dr. Tomkinson from the University of South Australia’s School of Health Sciences gave some disturbing information about a worldwide health trend.

Tomkinson et al found that kids today are 15% less aerobically fit than their parents were at their age.

“If a young person is generally unfit now, then they are more likely to develop conditions like heart disease later in life” states Tomkinson. Its troubling because cardiovascularly fit adults are less likely to have heart attacks and strokes. We are allowing our young generation to learn these bad habits and they are being setup for a life of disease and physical hardship.


What did the study show?

The research team reviewed 50 running fitness studies that spanned from 1964 to 2010, covering 28 countries and incorporating over 25 million kids ages 9 to 17. They found that children today take about 90 seconds longer to run a mile than their parents’ generation.suprised

Childhood obesity has dramatically increased in Western and some Asian countries.  And the team has found that a country’s fitness and obesity rates go hand-in-hand.


So what’s the cause?

Tomkinson has suggests a wide range of possibilities, with “about 30% to 60%” of the answer coming from “increases in fat mass” in children.

Another cause is an increase in sedentary lifestyles. There has been in increase in households with TVs, internet access and video games. Children are also less likely to walk, bike or skate to school than they were in the 1970s, at least in the U.S., Canada, Australia and the U.K.


U.S. Health authorities insist that children should be getting 60 minutes of active play a day, but only 1/3 are getting that. Schools have cut P.E. programs and have left children to get exercise during recess or after school.

If you are a parent or relative of a child, motivate them to go outside and play. Go and play with them. Run around, get sweaty, and show them that exercise is fun.

My little niece is 2 years old and I want her to have a long and healthy life. Obesity and decreased aerobic capacity can cause many problems, and I wouldn’t wish that on my niece or anybody else. Please educate those around you, especially children.


And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

The Dreadful Empty Calorie

Posted by | Nutrition Focus | No Comments
Empty calories have many negative side effects

Empty calories have many negative side effects

Empty calorie food have very little or zero nutritional value, containing almost no dietary fiber, antioxidants, vitamins, minerals or amino-acids (the “stuff” that keeps our body working optimally).

Most people know the common offenders (sodas, candy, pie, cake, etc.) but even health foods can be harmful to you, so its important to read labels. Its usually a good rule to stay away from anything that has more than 10 ingredients in it. And the ingredients you should definitely stay away from are enriched and bleached flour, artificial coloring, MSG, sodium nitrate and nitrite.

What does this mean for you?

The problem with eating food with a low nutritional density is the resultant nutrient deficiency means that you have to take in more calories, possibly a surplus of calories to get the amount of vitamins and minerals you

Empty calorie foods also leave you hungry after consuming them, making you want more later in the day. Soda is a good example, because people will drink it to satisfy their thirst, just to end up thirstier than before and wanting more.

So how can this affect your body?

When eating foods with lots of empty calories, you experience a blood sugar spike, which falls almost as quickly as it peaked. This is known as the “crash” you experience after things like sodas, candies, or desserts. This swing in blood sugar can be intense, leaving you tired and craving another boost from these empty calorie foods.

This swing can lead to a negative cycle in your body, easily leading to weight gain.

So why do people eat these foods?

Empty calorie foods are made to taste good, they’re convenient, they’re cheap, you can find them almost anywhere, and they set off the ‘reward system’ of your brain, which sends off signals of pleasure.

What are they?

These empty calories are made from solid fats (shortening, butter, beef fat) and added sugar (sucrose, high-fructose corn syrup), and are added to make foods more enjoyable.


Added sugars- fruit drinks, sports drinks, energy drinks, sodas

Solid fats- ribs, bacon, hot dogs, sausages, cheese, pizza

Both solid fats and sugars- ice cream, donuts, pastries, cookies, cakes

                                                                                  Easy changes:

Sweetened applesauce = choose unsweetened applesauce

Regular ground beef = choose extra lean ground beef (95% lean)

Sugar-sweetened cereals = choose unsweetened cereals

 Its time to decrease the empty calories and eat for good health.healthy eatings

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

Happiness and Health

Posted by | Positivity | One Comment


A smile is contagious. Try it out, Ill wait. waiting emogi

Go outside and walk down the street, smiling at the people passing by. I bet most people smile back. People want to be happy overall. They want a reason to be happy, even if it’s the smile of a complete stranger they pass on the sidewalk.

Lets get sciency.

After reviewing over 160 studies involving human and animal studies, Ed Diener et al in the journal Applied Psychology: Health and Wellbeing, found clear evidence that “happy people tend to live longer and experience better health than their unhappy peers”.

So whats that mean? It means find what makes you happy and live it. Be it. Be happy. Take your health to the next level by simply being happy.

Do you enjoy reading books outside in the sun? Do you enjoy watching or playing sports? Do you enjoy taking your dog to the park and watching them interact with other furry four-legged fluffers? Do you like alliterationwink emogi? Find what makes you happy and DO IT!

Happiness can lead to reduced stress, decreased risk of cardiovascular disease, a stronger immune system, the ability to cope better with pain, lower blood pressure, longer life expectancy, and more.

All good things.

But what makes a person happy? I’m glad you asked. Lets take a look at a few habits that can turn YOU into a happy person:

  • Find what you love to do and do it= find a job that is both meaningful and enjoyable
  • Be nicer to yourself= stop trying to label yourself and just be you
  • Engage in healthy behavior= self control, exercise, a better diet, etc.
  • Face your fears= mistakes are proof that you are trying
  • Do something bold= find an activity that inspires and challenges you

If you get down, sometimes curling up in your bed and recharging is okay too. Keep in mind that the more we train for happiness, the swifter it will come after the down times.

Lets work on being happy, which will lead us to being healthier.

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before