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Extreme Fitness Safety

Exercise is a great way to get into shape or to stay in shape. One trend for a while now has been extreme fitness, where people push themselves to the limit.  However, this is only for people who have consulted doctors and are already in good shape and knowledgeable about fitness and their body.  You have to be good at listening to your body and keeping careful track of your workouts and how they effect you to go down this road.

When preparing for an extreme fitness routine there are many safety precaution a person needs to take in order to stay healthy and to keep from becoming sick.  Before starting the exercise routine a person should wait at least one hour after they have finished their last meal. This will allow oxygen and nutrients to circulate throughout the body and for digestion to be completed. If a person ate a large amount of food they should wait an even longer period of time before exercising. During the summer months the hottest part of the day is between 10am and 4pm. When possible a person should avoid a workout outdoors during this time when the sun is the strongest. If a person does want to work out then they should stay indoors and in the air conditioning.

When working out it is important to drink plenty of water. Four to six ounces is recommended for every 20 minutes of the workout. This will keep the body from dehydrating and will help cool the body down. Loose fitting clothing should also be worn. This will allow the sweat to evaporate off of the body. For every hour that a person plans on working out they should take a fifteen minute break. This will give the body a chance to cool down and rest before continuing on with the workout. When doing an intense workout program a person should monitor their heart rate. When a person exercises their heart rate will increase but they need to make sure they are still within a healthy range. The heart should not go above fifty percent of its normal resting rate even when involved in an intense workout.

Examples of more extreme exercise are Crossfit, Spinning, Boxing, Weight Lifting, Spartan Training, Marathon Training and anything HIIT oriented.  HIIT – High Intensity Interval Training is a system of planned cardio respiratory training which requires repeated bouts of short duration, high-intensity exercise intervals combined with periods of lower intensity intervals of recovery. You want to look into any of these types of fitness regimes because there can be dangers.  Just take a look at what has been found out about spinning – which you would think is super low impact and safe.

Do a search and you will find many types of more intense fitness programs.  Many gyms have programs for more advanced people looking for a challenge and to push themselves.

When looking for an intense workout a person should combine walking, jogging, and cardiovascular training. This will help the body get into shape and be able to handle the intensity of the workout. Like all exercise programs be sure to consult with a doctor before starting.

Home Maintenance Checklist For The Fall

There are many home maintenance chores we, as homeowners need to do before the winter months set in. Doing them yearly can prevent home repairs that can be costly, and time consuming. So, before the cold weather comes and you don’t feel like doing them, here is a 7 chore list that can help you get organized.

Call to have your furnace serviced. It is so important to have this done yearly, that is not possible to reiterate this enough. Carbon monoxide (CO) is a serious threat for you, your family and pets. Older furnaces specially need to be monitored to make sure they are working properly.

Clean the Gutters of your home. Leaves accumulate, and can cause blockages that can disrupt the flow of water. By cleaning them after the leaves fall every year ensures your gutters will stay clean, and debris free.

Stowing away your lawnmower and trimmers without servicing them, means you will have a hard time starting them next year. If you leave your lawn mower with gas in it, make sure you use a fuel stabilizer to keep your lawn mower engine’s free of excessive moisture and to prevent varnishing. You can buy an 8 oz. fuel stabilizer at your local Home Depot for $5.22 isn’t that cheap enough to avoid headaches in the spring?

Change the batteries in your smoke, and carbon monoxide detectors at home. A ten dollar expense can protect your family.

Make sure the drainage of your home is flowing the proper course. If water is sitting around the foundation of your home, then the drainage is not working properly. Make sure the flower beds around your home are not keeping water stagnate close to the foundation. That water will eventually find a way to the basement of your home if it is not properly waterproofed.

Trimming the shrubbery around your home will keep ants and other critters from finding a way onto the roof. Long branches from trees around your home can do damage to your house during strong winds, keep them short.

Stow away your garden hoses to avoid water backing up and freezing, causing damage to the pipes.

Prevention is the best way to avoid costly repairs to your home. Those yearly chores we must do every year, are a necessity, and can save you time and money if you are diligent. Inspecting the foundation, and roof of your home should be done yearly as well to make sure there are not glaring problems that you overlooked before.

Hidden Signs Your Dog Is Sick

There are obvious times your dog may be sick.  It is vomiting repeatedly.  It is not eating at all.  It is sleeping a lot more.  It is whimpering when you touch them or they get up.  But often times there are more subtle signs your dog needs to be taken to the veterinarian’s office.  Remember they cannot talk to you so you need to keep an eye on them for obvious, and less obvious signs of problems.

We talked to Dr. Steve Hicks of Akron Medina Veterinary Hospital, located in the Medina, Montrose, Fairlwawn area to find out 10 hidden signs your dog may need to go to the veterinarian.

    1. Eating Less – If your dog is eating less than usual for more than a day or two it could be a sign of something more serious.
    2. Eye / Vision Change – If you notice the eyes changing or notice your dog is having trouble finding treats or food, it is time to see a vet.
    3. Change in Exercise – If your dog is not interested in the same level of exercise it is time to go to a vets.
    4. Signs of Aging – Just because a dog is getting older and exhibiting signs of aging does not mean the dog cannot bounce back with some medical care or treatment.  Often people think this is not treatable but at the very least dogs can be made more comfortable.
    5. More Frequent Urination – Dogs that start urinating more could have a kidney problem and should be looked at by a veterinarian to check for kidney disease.
    6. Low Grade Cough – One sign that is often overlooked is a low grade cough.  It does not have to be a loud cough.  Even an infrequent cough can be a sign of heart disease and should be checked out.
    7. Not liking hard food anymore – If your dog seems to no longer like harder food and treats this is often a sign of gum disease.  Poor dental health can lead to losing teeth and other issues and should be treated by a vet.
    8. Slower Movement – If your dog is moving more slowly it could be a sign of arthritis.  There are over the counter and prescribed treatments for this and you should not let your dog suffer when there is a treatment that can relieve the pain.
    9. Panting More – A dog that is panting more but otherwise still looks happy might be in pain.  This is one of the ways dogs exhibit pain or stress.
    10. Any Change In Habit – Ultimately, being on the look out for any change in habit is important.  Losing weight could be serious.  Gaining Weight could be serious.  Not responding to sounds like before could be serious.  Changes should always be taken seriously and discussed with a veterinarian.

If you are not sure, you can always give your veterinarian a call and ask about worrying symptoms and see if they think your dog needs to be seen.  Catching a problem early can save you and your dog more serious problems later on.  And saves you the uncertainty and worry when you notice something just not right but at the same time not an obvious sign of distress.

Breast Cancer Awareness – This Month

October is Breast Cancer Awareness Month. People sport the pink ribbons all month long in order to spread awareness and show support for those diagnosed with breast cancer, and their loved ones. Breast cancer is especially important because it is the second-leading cancer found in women(lung cancer is first). Here are some facts about breast cancer that give us cause for concern and hope.

  1. 1 in 8 women in the U.S. will be diagnosed with breast cancer.
  2. Most breast cancer cases affect women/men with no family history of the illness.
  3. Men too can get breast cancer, although women are 100 times more likely to get it.
  4. Physical activity is one of the best ways to treat breast cancer.
  5. If you have been diagnosed with breast cancer, it is 4 times as likely that you will get cancer in the same, or different breast.
  6. Over 2.8 breast cancer survivors live in the U.S. currently.

There are many different ways to celebrate Breast Cancer awareness. Communities, neighborhoods, and entire cities organize events to celebrate and spread awareness. Among the most popular activities include walks and runs where you can either participate by running/walking or by helping organize and volunteer at the events. If you want to participate in one of these events, you can use Making Strides for Breast Cancer to find something in your area. If you want to take the tastier route, you can try some of these awesome breast cancer inspired recipes.

Pink Breast Cancer Cupcakes

Pink Cinnamon Rolls

Chocolate and Pink Swiss Roll Cake

8 Tips to Lower Your Electric Bill this Winter

74 ℉ is a pretty good average temperature for September. Historically, October is 12℉ colder, and November’s average temperature is 50 ℉.  The winters in Northeast Ohio can be extreme, and the electric bills many homeowners receive during these months are pretty high.  During these months, there are many families that struggle to make these high electric bill payments and fall behind.  Then, late fees and higher rates make their ability to pay harder.  This cycle is repeated year after year.  If families start making payments but still have a balance on their bills, they cannot shop around for better electric suppliers and are stuck with suppliers offering high rates.

This winter, lower your electric bill by preparing your home for the frigid winter months.  These tips will help you have a lower bill without making you suffer the cold weather inside.

  1. Shop for a Better Electric Supplier-The Public Utility Commission in your state will have a website and a list of all the major electric and gas suppliers in the state.  Shop around and choose a supplier that will meet your needs.
    • TIP#1 Do not pay a fee to enroll, cancel your contract early, or a monthly fee. There are other suppliers offering electric and gas contracts without fees.
    • Tip #2 Do not enroll in a contract with a variable rate even if the price is lower. They can change the variable rate as they pleased in some cases. Choose the fixed rate every time.
    • TIP #3 Be careful and read all the fine print before switching or choosing a new electric supplier.
    • TIP#4 Keep all signed papers handy in case you need to check the terms of your contract later on.
    • TIP#5 Keep in mind the termination date of your contract.  Choose another supplier ahead of time if your contract is expiring and you will be shopping for a better rate. The change to another supplier is not instantaneous.

2.  Use smart Technology-Buy a Programmable or a smart WiFi thermostat to control the temperature of your home with little difficulty. According to the U.S. Department of energy, for every degree you lower the temperature of the home, you will be saving 1% on your electric bill in an 8-hour period.

3. Change Filters-Most heating and cooling technicians recommend changing the filter in your heating system every 3 to 6 months.  If the filter is full of dust sooner, you should replace it anyway regardless of the last time you changed it. The cleaner the filter is, the better it will perform.

4. Use energy-efficient appliances throughout the home-If you need to replace an appliance in your home, choosing an energy-efficient appliance that will save you money and be good for the environment. Also, make sure to clean the lint from the drier after every load, run the dishwasher when is fully loaded, clean the dust from the bottom of the refrigerator’s motor to keep it working efficiently.

5. Install ceiling fans for the second floor-Changing the thermostat to have a comfortable temperature on the second floor is wasteful. Instead, install ceiling fans in the bedrooms to keep them cool during the summer. It will take less electricity to cool the house, plus prolong the life of your AC system.

6. Turn Off the Lights, TV, and Computers-This is a relatively easy energy-saving tip we can all do.  If nobody is in a room, the lights have to be off. If nobody is watching the TV, the TV has to be off. It is very easy for many families to leave the TV on whether anyone is watching or not. Some houses look like every light in the house is on, even if no one is in the room. It can become a nice habit to have to ensure we are not wasting electricity.

7. Reduce the Temperature-By reducing the temperature one degree, we are saving energy, and saving money.  During the spring season and only if your children don’t suffer from allergies, open the windows to air out the home and cool it down.  It is also true for the autumn months.

8. Apply Window Plastic Seal-You can apply a black, clear, gray, or artistic window plastic seal to your windows and doors to prevent cool or hot air from escaping. In the winter, the sun will warm up the house without wasting too much electricity, and in the summer, the house will be cooler if cold air is not escaping through openings and cracks.

For many families, reducing their kilowatts usage is an environmental issue. For many others, it is a matter of saving money.  Regardless of the reason you want to lower the electric usage in your home, it is both financially smart, and environmentally conscious to reduce the kilowatts you use every month.

It’s Fall, Winterize Your Home

The temperatures in Northeast Ohio can be extreme during the winter. The changing weather and frigid temperatures can sometimes be felt inside the home. Electric bills can skyrocket during the January and February months, and during July and August, the cooling of the home can be an unpleasant bill to get.

If you have some draft coming from the windows or doors, winterizing them might be a good idea to save on those electric and gas bills. Even during the summer months, when temperatures can reach record highs, these 8 tips can save you on high cooling bills.

  1. Sealing cracks around the windows-If you have old windows or broken windows that need to be replaced, there is a high probability that the cold air is coming through the cracks. You might need to replace the seal around the windows or caulking small openings if you cannot replace all the windows at once.
  2. Sealing the doors-The caulk around the doors’ wood frame can become loose and you might have a small opening where the cold air is coming from. Caulking it to seal it is an easy chore to do and it might stop the heat from escaping and the cold from entering your home. If the gap is too big to caulk first, fill in the gap and then apply the sealant. A home improvement store has a huge inventory of calks, sealants, and products to fill in the cracks no matter how big they are.
  3. Sealing the windows-A heavy-duty tape use around the windows to prevent air from coming in or escaping is a cheap solution for many homeowners.  It is easy to apply and easy to remove.  If you feel a draft coming from the windows, applying this tape around the window panes might stop the draft altogether.
  4. Weather Strips for your main doors-Some homes have gaps at the bottom of outside doors that are big enough to feel drafts all year long. If you really want to stop the cold air from entering the home, applying a weather strip at the bottom of the door might do the trick. The weatherstrips in major home improvement stores are easy to install, adjustable, and come in different colors and width. They do not require you to be handy or spend a lot buying them.
  5. Heavy Drapes-Putting up heavy drapes or blinds in drafty rooms can stop the cold from coming into the room. If it is a sunny day, open the drapes or blinds and let the room warm up naturally.
  6. Window Plastic Seal-This is another inexpensive way to prevent cold air from coming into the home.  Applying an indoor or outdoor crystal clear film on the windows can save you a lot in your electric bill. The window plastic seal can be clear, black, gray, or have a different look if you wish.  You can even have an artistic window seal if that’s your preference. The windows do not have to be ugly to protect your home from the winter cold.
  7. Seal the cracks between the window panes-Heavy duty tape or removable caulk to seal the crack between the window panes is another solution that is cheap, and easy to do.
  8. Close and Lock all windows-Make sure all your windows are closed and locked well.  A tiny gap in one window can let a lot of heat escape. It can be difficult to spot if you do not make sure they are locked as well.

There are many ways you can save on your electric bill, and one of them is making sure your home is closed well during the winter and summer months. Keep in mind that a drafty window or door cannot only let cold air come into the home, but it can let it escape as well during the summer months. Plus, exposure to cold temperature, rain, and snow can deteriorate your windows and make their durability much shorter.

8 Easy Tips To Prevent Gnats and Fruit Flies in the Home

Fruit Flies are a very common occurrence during the fall, spring, and summer months. They can multiply easily, and depending on what kind of bugs you have in your kitchen, some of them can reproduce quickly and can carry bacteria into the home. Your kitchen can be spotless, yet you will find fruit flies by the fruit bowl, sugary spots on the table, countertop, thrash can, or recycle bin. Regardless of where you find fruit flies, there are steps to take to stop them from multiplying and becoming a nuisance.

  1. Clean sugar spills on the counter and kitchen table as they occur. Make sure the sugar bowl is firmly closed, and sugary treats are put away in closed lid containers.
  2. Empty the recycle bin and trash can daily and make sure they are clean before bringing them back to the kitchen.  All spills from the bottom of the bins have to be clean with soap and water to get rid of the sugary smell and stickiness from the bottom of the containers.
  3. Refrigerate your fruits placed in the fruit bowl. Bananas attract fruit flies to the bowl and can multiply quickly if you keep leaving them there.  Once the bananas are yellow, put them in the refrigerator and take them out as needed. The less fruit you have outside the refrigerator the better to keep fruit flies at a minimum.
  4. Pour hot water into the drains.  It is not only recommended for the kitchen sinks but bathroom and shower drain as well.  A gallon of hot water poured into the kitchen, bathroom, and shower sink should be enough to kill the fruit flies’ eggs and clear any soap build-up. You can add more hot water if you think it is necessary. Also, you can use a solution of 1 cup white vinegar, and 1 cup of baking soda to get rid of any blockage you have in the drains.  This will also allow you to have cleaner drains and fewer fruit flies in the kitchen.
  5. Clean your kitchen sink.  Make sure your kitchen sink stays clean overnight.  Snack dishes or ice cream bowls used after dinner should be rinsed and put in the dishwasher.  Dishes with a sugary smell left overnight will most certainly bring ants, fruit flies, and gnats to your kitchen.
  6. Do not store potatoes, onions, or any other root vegetable in bins in warm places where they can rot quickly. Make sure you sort all vegetables and wash them before storing them.  Make sure any vegetable with a brown or discolored spot is used quickly before it rots and contaminates all the other vegetables. Do not replenish the bins with new vegetables before taking inventory of the old ones.  Do not mix new and old ones.
  7. Gnats can be found in potted plants all year round.  Make sure you do not overwater your plants.  Potting soil that is too wet is a perfect environment for gnats. Also, make sure roots that are rotting or decaying are put in the trash can outside the home right away.
  8. Dirty glasses or dishes in your child’s bedroom can also be the reason you have flies or fruit flies in the home.  Checking your child’s bedroom for wrappers or dirty dishes might be a starting point to get rid of fruit flies.

Every year there is a season when it seems impossible to get rid of the flies, gnats, or fruit flies in the home.  By following these 8 easy tips you can have a cleaner and insect-free home all year round.

Get Your Car Ready For Winter

When was the last time you kept track of your car care schedule? Do you remember when you took your car for a full inspection?

Time is money as the old adage goes, and when it comes to the care of our car, time and money are too precious to waste.  That’s why, taking care of your car and doing preventive maintenance or even regular scheduled oil changes can keep your car running well, prevent costly repairs and keeps your car dependable for many years.

Before Winter arrives, here is a list to check to see if you have a car that is ready to see you through the Winter.

  1. Oil change
  2. Transmission flush and fill
  3. Check tires and wheel alignment
  4. Replace wiper blades
  5. Check  brakes and battery
  6. Check your lights – weekly if you can
  7. The Heating and air conditioning of your car
  8. Check the antifreeze fluid
  9. Belts and hoses
  10. Annual tune-up

There are many places in Columbus where you can have your car serviced.  But, do you know which ones have a good rating? By checking the Better Business Bureau’s website (BBB), you can check to see if the place you are planning to take your car for a checkup has a good rating. Remember that not even the Better Business Bureau guarantees you will have a nice experience, but it is a good place to start. Asking your friends and family for their favorite place to take their own car is the best bet, and you can probably avoid some headaches.

Now that you have taken your car to be serviced, and want to keep your car running smoothly for the foreseeable future, keeping a reminder of their service schedule can be a very practical thing to do.

At carcare.org, you can build a service schedule for your car by entering your car’s make and model.  Then, they send you a schedule service reminder to your email when the time is approaching to have your car serviced. Is it convenient? You bet. It is easy to do and an easy way for you to then call your favorite car care place and schedule an appointment without forgetting.

Sustainable Health and Fitness – Creating a Lifestyle

There are countless articles relating to fitness. There are those that  will convince you that it is possible to lose 7 inches in one month, and others that layout radical diets. A majority of these articles are based around getting quick results,  or seeing the numbers on the scale dial back with minimal effort. We often times buy into these gimmicks with false hope, knowing that maybe it is too good to be true, but reading on despite that fact. We fall in love with this fallacy, and it can cause problems when trying to get healthy, stay healthy, or change the paradigm of our eating habits.

It is the small changes you make now that will transform into significant differences later in your life. This is a small outline of changes you can make now, that will help create a healthier, and sustainable lifestyle.

  1. Shop Smart: Avoid temptations that lurk in the candy and chip aisles. It is much easier to avoid the danger zones in the grocery store than to avoid the snacks burrowed in your own cabinets. A trick to avoiding the unhealthier items in the store is to shop around the perimeter of your store. The outside areas of the store are usually where the fresh veggies and fruit live. You can also find the freezers and refrigerators with eggs, milk, yogurts, and meats on the perimeter.
  2. Drink More: Not just water either, tea and coffee have health benefits, and can help increase energy as well. Although water does not have any caffeine, it is the most effective way to hydrate, and dehydration is a common cause of sleepiness. Dehydration can also cause muscle cramping, headaches, and even dizziness in some cases.
  3. Find Your Physical Activity: Gyms are great, and so are CrossFit boxes, but if they’re not something you enjoy, then they’re probably not going to be something you will continue doing. Physical activity is important, but sometimes people neglect the fact that there are countless ways to exercise. Playing a sport, going on a hike, or even taking your dog for a more lengthy walk are all examples of exercise that are not as cookie-cutter as going to a gym or doing a structured hour and a half workout, but they will improve you physical fitness and health. The important aspect of this, is to find joy in the activity. To make a healthy lifestyle sustainable, you must get pleasure out of leading one, and enjoy the activities that keep you active.
  4. Accountability: If leading a healthy lifestyle is a newer goal of yours, accountability to others can be a huge motivator to stay in track. It is a much easier feat when the people closest to you are aware, supportive, and encouraging of your choices. Having a partner that is trying to lead a similar lifestyle is very helpful and can lead to a stronger relationship by bonding over staying active, or discover new fun ways to eat cleanly. This is a successful way to stay on track, as well as make it more fun for both parties.
  5. Cook at Home: As fun and tasty as the food in restaurants can be, often times, they are packing a very high caloric punch. Although we all can understand that a double decker cheeseburger is not healthy, we tend to gloss over the fact that we are eating our entire daily allotment of calories and fat in a single sitting. Restaurants focus more on making food taste good, than on making it moderately healthy. Learning to cook home-cooked meals can greatly increase your health, as well as keep some extra cash in your wallet. Cooking can also be a fun adventure, learning to mimic healthy recipes online can be exciting and rewarding, as well as help sharpen up a useful skill.

All these small changes are easy to start implementing slowly into your lifestyle. Although none of these are incredibly drastic, they can all be a great additions to your lifestyle change, and making it more sustainable as well.

One last important aspect is understanding balance, as well as flexibility in your lifestyle. No one is perfect, and there is nothing wrong with occasionally digging into some pizza, or spending a day binge watching your newest Netflix obsession instead of going for a run. Everything is best in moderation, but leading a healthy lifestyle can make some significantly positive changes for you.

 

Transitioning From Outdoor Fit to Indoor Fit

With the cooler weather coming soon, it is time for Ohio residents to start planning their transition from outdoor fitness activities to indoor. Northeast Ohio has a wealth of bike trails, hiking, beaches, swimming, outdoor sports and other ways to stay outside (for free) in the Summer.  But once it dips below 50 degrees, those outdoor activities seem a bit less appealing and eventually only are options for hard core outdoorsy people.

So what are some of your options this Winter to stay in shape?

Join  a Gym.  This is obvious, but one nice thing that has changed in the last few years is you can join gyms month to month and only use them in the Winter months.

Buy limited fitness equipment to stay fit at home.  A tread mill and some kettle bells might be all you need to stay beach body ready in your home.  Look for used kettle bells to save some money.

Join Indoor Sports.  We recently covered options of Indoor Tennis and Indoor Soccer.  Basketball would be another obvious one.  Maybe you can even find adult dodge ball.  There are plenty of indoor sporting opportunities for kids and adults.

Do Winter sports.  Cross country and downhill skiing are great workouts.  Snow shoe hiking?  Sure.  You can also simply hike snow trails with some extra preparation.

Watch what you eat.  There is the issue of paying close attention to your Winter diet.  Do not start eating more at night because you are spending more time in front of the television.  Do not cut back on fresh fruits and vegetables just because they cost a little bit more.  Do not stop grilling healthy lean meats just because you have to push some snow off the grill cover first.

With some advanced planning and careful attention being paid to how your habits change, you can stay fit and firm no matter how long the ground is covered in permafrost.