On the Importance of Shoes

Feeling some new aches and pains in your legs and back that you've never had before? Can't seem to figure out what you did or why they are appearing?

There's a good chance it might be your shoes.

How long have you had your shoes, how many miles have they seen? Shoes should be replaced periodically, because as the sole wears down, you receive less support, and it will eventually change they way you run as well.

Although the changes in your running will be imperceptible, it is amazing what a new pair of shoes will do for your aches and pains. If you are a runner, you shouldn't use your shoes for more than 300 - 500 miles, depending on the way you run.

If you don't track your miles, don't worry, Runners World suggests an easy test to see if you need new shoes. Place them on a flat surface. If they wobble easily from side to side your shoes have worn unevenly and need to be replaced.

If you're thinking that you just got new shoes, and are feeling the aches and pains, it might be that you have the wrong kind of shoe. Go to a professional fitter to get the right shoes for your feet.

New shoes might seem like a lot of money, but it is well worth the investment, and way cheaper than trying to remedy any injuries that might come as a result of worn or improper footwear.

Let us know if you have any questions!

Amazing Results!

Here is a story from Leslie that we just had to share with everyone! We always tell you how valuable exercise is, but here is a real life example of how exercise can make positive changes in your body that you can't see!

We hope you find it inspirational and exciting, because we certainly do!!!

"Most of us can’t help but focus on the outside of our bodies, and while Rough-Fit has helped me to tone up my post-pregnancy body, I have something that I am even more grateful for. My OB-GYN was very concerned about my cholesterol after I had blood work done back in February of this year. As a matter of fact the results scared me so much that I started back to Rough-Fit on March 1st even though I didn’t think I was physically ready (so tired because my 6 mos old’s sleeping habits were so bad). But I started thinking about how my dad had died young from heart disease and I couldn’t imagine not seeing my babies grow to be adults. Thankfully, I remembered how supportive my trainers at Rough-Fit were and I knew that if anything was going to keep me motivated and accountable it was my family at Rough-Fit. I’m happy to say that I had my numbers checked again last month and the results were great!
My cholesterol numbers then and now:

Feb 2010

total cholesterol 232
LDL 138
HDL 78

Nov 2010

total cholesterol 199
LDL 121
HDL 57

The results are purely do to EXERCISE! I didn’t take meds, supplements, or change my diet.

And I wouldn’t be exercising if it wasn’t for your support and creativity!"

Gluten and You, Part 1

We see the words Gluten-Free on lots of products these days. The Gluten-Free diet is currently a popular way to fix all your problems. We hear that gluten is to blame for our weight-gain, digestive problems and any ailments we might have.

But in this series on Gluten, we'll try to dispel some of the myths and get to the truth about Gluten.

What is Gluten?

Gluten is a protein found in wheat, barley, rye and possibly oats. It is a naturally occurring protein, but is now added to many processed foods for some of the properties it adds to foods.

It is not necessarily a bad thing, and not everyone should be cutting gluten from their diet. But some people should consider cutting it out. Let's take a look at the conditions that would indicate a gluten free diet.

Celiac Disease

Let's first take a look at Celiac Disease. This is the most serious of the conditions and is actually an autoimmune disease. This means that the body's immune system starts attacking normal tissue. In this case, the villi of the small intestine are destroyed, and the person can no longer absorb nutrients properly. This can obviously lead to a number of other serious conditions and even death.

Less than 1% of people actually have Celiac Disease, but not a lot is known about what causes it, and there isn't a simple test for it either. It is hereditary, and better methods for testing are being researched, but for now, a combination of a blood test and biopsy of the small intestine will see if you test positive for CD.

If you are one of the few that have this disease, you must follow a strict gluten-free diet, which we'll go over in a future post. If you want to learn more, visit http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/#1

Gluten Intolerance

Much like a more familiar term, lactose intolerance, gluten intolerance can cause bloating, upset stomach, diarrhea etc. But since it is not considered an immune condition, there really isn't any concern for long term damage.

In this case, cutting out gluten should lead to better digestion, less stomach issues and discomfort. But the occasional gluten intake will only cause short term problems.

Wheat Allergy

One of the top 8 food allergies, this is probably what a lot people are experiencing. Symptoms can include upset stomach, bloating, runny nose, itchy eyes/nose/throat, trouble breathing, nausea, etc. And you will feel them almost immediately after wheat consumption.

The important thing to see here is that you could be allergic to wheat, not necessarily gluten (which is found in wheat, barley, rye and oats). Same as with the gluten intolerance, cutting wheat out of your diet will greatly help how you feel on a daily basis, but any wheat intake will only cause short term effects.

There are many things that could be causing inflammation or an allergic type response in your diet, so don't automatically jump to the gluten conclusion. First, try cutting out processed foods and chemical additives from your diet.

If it is gluten that's the issue, we'll look into how to avoid gluten, and some of the ways gluten is hidden in processed foods in the next posts.

If you have any specific questions, please post it in the comments and we'll make sure to cover it in the next post.

Sources:

https://health.google.com/health/ref/Celiac+disease+-+sprue

http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/#1

http://americanceliac.org/celiac-disease/

Don't Trust your Food

When shopping for your food, it's important to arm yourself with a bit of knowledge. Food manufacturers are not always on your side, and knowing a few of their tricks can help you make sure you put healthy and happy food into your body.

First, let's look at some common mis-labeling (why it's legal to say, we don't know).

1. No Trans Fats

Trans fats, or hydrogenated oils, are definitely bad for you, but food can be labeled "No Trans Fats" and still have up to 2.2 grams per serving!!! Can you believe that? So look at the nutrition label and the ingredient list before trusting this label. If it lists hydrogenated oils, put it back!

http://www.treelight.com/health/nutrition/TransFatLabels.html

2. Made from Whole Grains

Every grain starts whole, so that's where this gets sticky. The whole grain label is on a lot of breads and other foods, but again, we must look at the ingredient list to find the real truth. If the ingredients are any type of flour, even whole wheat flour, it's not a whole grain. Flour is powder as you know, and if it's in powder form, it's processed, and not good. So look for sprouted grains the next time you get a loaf.

Now that we've unearthed a few bad labels, let's look at the nutrition label a bit more in depth. Here are some ingredients that might sound harmless, but are not your friends.

Any color dye - they can lead to allergies, hyperactive behavior, tumors, and can be cancerous, so stay away.

High Fructose Corn Syrup - this highly processed sugar is just plain toxic, just google it and you can learn about all the side effects.

Aspartame - this can be labeled as Neotame, Canderal or Nutrisweet. It is in many diet foods for it's low calorie nature, but stay away - http://aspartame.mercola.com/

And finally MSG, which can negatively affect your blood pressure, brain, endocrine system, digestive system etc. The list goes on and on, so let's just agree it's not the best.

MSG is a tricky little guy and is hidden in the ingredient list. Thanks to the Sports Care Center (www.sportscarecenter.net), there is a list of additives that contain MSG at the bottom of this post.

Those are just a few tips, and will hopefully help you get through the grocery store with a healthier basket.

MSG list (www.sportscarecenter.net)

Additives that always contain MSG:

E621, 620, 621, 622, 623, 624, 625)

Hydrolysed anything

Plant protein extract

Sodium caseinate

Calcium caseinate

Yeast extract

Textured protein

Autolysed yeast

Frequently contain MSG:

Malt extract

Malt flavoring

Bouillon

Broth

Stock

Flavoring

Natural flavoring

Natural beef flavoring

Natural chicken flavoring

Seasoning

Spices

Run Dirty

At Rough-Fit, we often find ourselves yelling to people as they run by to "get on the dirt!" So we asked ourselves why?

We figured it's because many runners don't know the difference between dirt, asphalt and concrete, so they choose the smoothest surface available. Well, we all know knowledge is power, so here is the lowdown on why you should run on the dirt.

First we must understand that running is essentially a series of collisions between your foot and the surface you are running on. This impact sends a shock wave through your body, and your tendons, ligaments and muscles compress to absorb the impact and act like a spring to send you forward. Over the course of a marathon, you will have over 30,000 collisions.

Research has shown that a force equal to five times body weight can travel up the legs when running is carried out on very hard materials, and that this force drops to less than twice body weight on very compliant surfaces ('The Influence of Track Compliance on Running,' Journal of Biomechanics, vol. 12, pp. 893-904, 1979)

Concrete is the hardest surface, and some sources say it is up to 10x harder than even asphalt!

The softest, and least impactual surfaces that we see around town are grass and dirt trails. Using these softer surfaces not only reduce impact on the body, thereby decreasing the risk of overuse injury, but they also force your muscles to work harder, making you a stronger runner and burning extra calories.

Dirt trails are also a usually a sign that you are headed somewhere picturesque and inspirational, so when given the option, take the dirty road!

10 Things We Like About Salt...

Sea Salt that is!

Salt has a bad reputation. But as we learned in last week's post, not all salt is created equal. While the processed table salt has been shown to have harmful effects, natural Sea Salt (treated the right way), actually has some stunning health benefits. Here is a quick look at 10 good ones:

1. It actually helps in stabilizing abnormal heartbeats which is contrary to the delusion that it causes high blood pressure. In fact, sea salt in conjunction with water and in the right proportion, is essential for the regulation of blood pressure.

2. Before sleeping, if taken with warm water, it can help you sleep deeper and longer!

3. It can help clear up catarrh and sinus and bronchial congestion.

4. It helps maintain the electrolytes in the body which are essential for proper muscle function.

5. It avoids water retention in the body.

6. Sea salt supplies essential minerals directly to our cells to enhance and improve the body's immune system and increases resistance against infections and bacterial diseases.

7. It wards off acidity by eliminating unwanted sodium deposits in the body.

8. Sea salt helps in food absorption from the intestinal tract and maintains the level of sugar in the blood.

9. It can help clear mucus and phlegm, making it helpful for asthma and cystic fibrosis.

10. Sea salt supplies essential nutrients to the muscles.

Sources:

http://www.health-benefit-of-water.com/sea-salt.html

http://www.buzzle.com/articles/health-benefits-of-sea-salt.html

Week's Links

Here are a few fun tips from this week!

New Healthy Caffe in Old Town Tustin! Can recommend their coffee with agave sweetener and soy milk. Really enjoyed the atmosphere too! http://freesoulcaffe.com/

New Study Reports Ginger Effective For Muscle Pain Relief

Need some encouragement to wake up for those 6 am or 9 am workouts?
http://www.sparkpeople.com/resource/fitness_articles.asp?id=468

Best Breakfasts - RealAge Rates Popular Choices - RealAge

Week's Links

Stay Calm - http://health.yahoo.net/rodale/PVN/stay-calm-solutions-from-stress-survivors

Check out this event - www.surviveandthriverunwalk.org

Stand more at work - http://www.livestrong.com/blog/blog/have-you-heard-standing-work-potential-health-benefits/?utm_source=septembernewsletter&utm_medium=email&utm_campaign=100914

Control Emotional Eating - http://www.realage.com/the-you-docs/more-to-lose/controlling-the-chemistry-of-emotional-eating

Rough-Fit Calendar

Check on run meeting locations, special classes, events and races.

http://www.google.com/calendar/embed?src=2hba4sv5vi6vrp3n8ptddqruic%40group.calendar.google.com&ctz=America/Los_Angeles

Salt is Salt Right? WRONG!

At Rough-Fit, we're big proponents of Celtic Sea Salt. When you work out, you lose minerals in your sweat, and you need to replace those. While water is necessary, it means nothing if it can't be absorbed into the body.

Getting your minerals are important, but you can't get that from table salt, or even a lot of sea salt out on the market.

You want to find salt that hasn't been processed, cleaned, heated, or handled with metal tools (this changes the ionic balance).

Celtic Sea Salt may not be the only high quality salt out there, but it is the one that we use and love. Here's how the different types of salts are handled.

Note: please post any questions in the comments section of the blog and we will do our best to answer them.

Celtic Sea Salt: Harvested from clay-lined salt beds. Sun and wind dry the salt, wooden utensils are used to gather the salt.

Taken out: Nothing. Only carefully sifted to remove natural debris such small stones or sand. More than 80 vital mineral are left intact!

Added: Nothing is added.

“Natural Sea Salt: Methods of producing natural sea salt vary widely. Most are machine-harvested, washed, boiled and skimmed, then oven-dried. If the salt is crystallized but white, it has been dried in concrete-linked beds. These salts are handled by metal utensils. Some sea salts come from the same refineries as iodized, commercial salt.

Taken out: Mineral are removed in the process of heat (used to quickly dry salt) and washing (helps to make the salt “white”).

Added: If the salt flows freely, anti-caking agents have been added. These agents prevent the salt absorbing water which negatively influences the human body’s ability to absorb the salt.

Iodized Table Salt: Is produced from vacuum evaporation of brine. Mineral are removed by using chemical such as sulfuric acid, chlorine and hydrochloric acid. The salt is then heated to high temperatures of 400 to dry it completely.

Removed: All minerals are removed, and the molecular structure of the salt is changed by the high temperatures.

Added: Anti-caking agents such as ferrocynide, yellow prussiate of soda, tri-calcium, phosphate

What a few experts have to say about Celtic Sea Salt.

...has a composition of minerals that naturally balanced for the human body. Many Chronic fatigue and adrenal-exhaustion patients benefits from including the Celtic Sea Salt (Dr. Shamim Daya (nutritional specialist in London England)

...has the ability to keep all body fluids, including the blood, in the balanced state obtaining homeostasis, the immune system will be strong, the metabolism will be healthy and the bodily organs will be able to easily function (Dr. Estevan Genoa, pediatrician in Miami, Fl)

Why Hydrate?

We all know that water is necessary for life... and exercise. In extreme cases, it can lead to heat exhaustion and death, but we all suffer from dehydration on a daily basis. Granted, it’s a bit more moderate, but water affects us every day, especially in our workouts.

You don’t have to be an elite athlete to suffer the ill effects of dehydration. Our bodies are constantly losing water to the outside world through sweat and urine, so our task is to effectively replenish these fluids throughout the day.

Dehydration and/or an imbalance in your electrolytes decreases your ability to regulate body temperature. An increase in temperature negatively affects optimal muscle contractions and can lead to muscle cramps, soreness and even muscle pulls and strains.

Ok, hydration is important, but how do you stay properly hydrated?

Here are Rough-Fit’s 4 Tips:

1. Drink

It may sound simple, but many of us just don’t drink enough. Think before, during and after... exercise that is. It is best to start the workout optimally hydrated, limit losses during your workout, and replenish afterwards. It is common to lose 1-2 liters of sweat in an hour of exercise, and an average adult loses 2+ liters a day with no activity. Do the math, do you drink enough?

2. Don’t strive for clear pee!

Why do we think clear is best? Sure, you have plenty of water flowing through your body, but it is definitely not getting absorbed like it needs to be. Think more lemonade color, and if you are peeing a lot and it’s hard to hold it, or if you suffer from clear pee, you need SALTS. You know we are fans of sea salt, but there are flavored tablets and other ways to add electrolytes to your glass of water. Electrolytes are essential for proper cell and muscle function, so don’t avoid them!

3. Dilute it

If you’re using a sports drink for hydration during exercise, it probably has too many grams of carbohydrates to be quickly absorbed by the body. Try cutting it down with 50% water, your body will thank you.

4. Variety is the spice of life

If plain water gets tiring, feel free to drink other fluids besides water in moderate amounts between workouts. Along with a variety of fruits and veggies, variety will ensure you are getting essential minerals and electrolytes into your system.

Hydration is key, so don’t forget it!

My Story

"I need you to lose five pounds!" my coach said to me and the rest of the girl's on the High School Cross-Country team. I didn't know I was over-weight. Why do I need to lose weight? Am I fat? I didn't know it at the time, but those seven little words would make a giant impact on the next six years of my life.

I was a highly motivated 14 year old full of ambition and hope to become the best runner possible. Unfortunately, I was also an uneducated high school freshman when it came to health and fitness. I did what seemed logical; eat less + run harder = lose weight. I began cutting calories and training harder than before. This was just part of the sacrifice. A small price to pay to be the best. It all seemed to make perfect sense. Don’t eat fat. Skip meals. Check my weight. Look in the mirror. Obsess. Run harder.

I was unaware that I was headed out on the road for serious pain and destruction and I had no one holding me accountable.

After one year of struggling with my unhealthy approach to fitness I became burnt out and needed another solution. I could no longer survive on such a low caloric intake so I decided that the only solution was to binge and purge. It started out as a once-in-a-while sort of thing. And I always had a way of justifying my disorder. I told myself that as long as I didn’t do it often, I was OK.

Obviously this wasn’t the case and slowly but surely, a couple times a month, turned into a couple times a week, turned into a daily addiction. Over time, Bulimia became a way of life for me. It became my emotional outlet for everything. Yet, I was still in complete denial. I thought I had everything under control and didn’t need anyone to help me.

This went on for six years, each year worse than the year before. I obsessed about food. I was insecure. I didn't eat in front of people. I became less social. I was afraid of what people thought of me. I was an emotional wreck. My mind was a mess. My body was weak and eventually got to a point where I immediately wanted to purge anything I had eaten. I was embarrassed. I hated myself. I was unclean. But in my mind I still had everything under control. I was afraid to tell anyone because I felt like no one would understand and would think I was a horrible person.

After many years of struggling and many months of failing to get well, I finally came to a deep realization I could not get through this on my own. I needed people in my life to support me and love me in order for me to heal. I wanted to be healthy and normal again. I didn't want to be scared anymore. I finally stopped living in denial. I wanted my life back so I finally broke down and told my family and close friends about my disorder. It was one of the hardest and most humbling things I have ever done, but it brought me a sense of freedom that I hadn’t felt in years. I was no longer hiding and knew I had people to support me.

I started taking steps towards a healthy life. I got a mentor who had similar life experiences and struggles in her own past. She helped immensely. She cared about me. She wanted to help me get well. We went through a 12 step book together called “12 Steps to a Spiritual Journey”. It was not a quick fix and I really struggled during that time. I thought that if I just confessed, and got a mentor to help me I would be healed, but I soon realized that was unrealistic. It took 6 years to become deeply rooted in this behavior. There would be no quick fix to undoing what I’d done. It was going to take time and support to dismantle this destructive behavior.

I kept failing over and over again, but one of the most life changing things my mentor taught me was that failing is OK. I needed to allow myself room for failure or I would just keep falling back into deep disappointment and pain. She was so right. And even though I continued to fail, I knew I had people who loved me unconditionally to pick me back up. I was not alone anymore in my struggle. I had help now; people in my life keeping me accountable.

I started taking nutrition classes in college and became fascinated with the human body. I decided to major in Kinesiology. I started seeing an Applied Kinesiologist (a holistic approach to health) and learned so much about nutrition and the physical and emotional effects food has on the body. I learned about trigger foods and how they can contribute to my Bulimia. The more I learned about nutrition and the body, the more I realized there was hope for my disorder. I loved learning about how to live a healthy lifestyle and eat the foods our bodies where designed to eat.

Being aware that my addictive behavior could always return, I knew I had to make a life change.

My life was changing and with growing knowledge and the help of positive people in my life I was finally able to heal! I have been healthy for over 7 years. I eat and exercise the right way, the healthy way. I have learned to avoid the foods that trigger a negative response in my body and eat foods that are beneficial to me.

I am now healthier, happier, and more fit than ever before and so grateful to have people in my life who continue to support me and keep me accountable. It is my passion now to help others in their pursuit of a healthy life-style. I continually educate myself on fitness and nutrition and through my story, strive to help others on their journey and hopefully avoid some of the pitfalls that I went through. If only I had this knowledge years ago, I could have avoided so much pain, heart-ache, shame physical illness and disappointment. And, oh yeah....I would have been a much better runner!!!!


“Two are better than one, because they have a good return for their work. If one falls down, his friend can help him up. But pity the man who falls and has no one to help him up! Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken”
Ecclesiastes 4:9-12

Pause for Reflection

A few weekends ago, we went on our Mt. Whitney trip. We had been planning the trip for a while in our heads, and were very excited to summit the highest peak in the lower 48.

The hike started dark and early on the lower switchbacks of the Mt. Whitney trail. We all weighed our packs just for fun. They were filled with food, water, clothes, and of course our trusty (and never before used) ice axes and crampons. We were ready.

We started up at a brisk pace in anticipation of the tough and snowy trail conditions on the horizon. Before we knew it, we were trekking through the snow, with icicles hanging on the side of the trail. All the snow allowed us to choose our own path and cut off some of the switchbacks.

Soon enough we passed our first alpine lake, completely frozen over, and continued to ascend. It got harder and harder, as the air thinned out, and it became a process of one slow step at a time. The trick was to find a slow, sustainable pace that wouldn't leave you winded and gasping for air (kind of like running).

On the upper slopes, the ice axes were out, but mainly for balance. Everyone seemed to be feeling good, and we were making good time. Looming in the distance, we could see the 99 switchbacks, although with all the snow, it was just one steep hill. It didn't seem that far away, but it sure took a while to get to the base.


So, there we stood, eye to eye with the 99 switchbacks. The line of footprints went straight up, and led to Trail Crest. Ever so slowly, we worked our way up to the crest. One grueling step at a time until there were no more to be taken. We weren't at the summit, there are 2 more miles of trail to get there, but where we were was amazing!

We didn't end up making it to the summit on that day. And although, we really wanted to check Mt. Whitney off of our list, how could we be disappointed with what we had done that day? Speaking for myself, looking out from Trail Crest that day was probably the single most beautiful and awe-inspiring moment I have ever experienced. It was incredible to look back at where we came from. Seeing our footprints winding up the snow covered mountain was a great reminder of all the hard work and patience it took to get to that point, and that was something to be celebrated (which it later was... with beer and burgers).

Often times, we get too focused on reaching a particular destination, or big picture goal. Big picture goals are important, they keep us on track, they keep us focused, but if all you can think about is your ultimate goal, than you might be missing the point.

Too often when we're focusing on one foot in front of the next, and we don't realize how far we've come until we stop, reflect and look back.


We see progress and improvements everyday in all of you, and are excited every time a new barrier is broken. Whether that barrier be running your first marathon, running your first Papa loop, or making it to class 3 times a week instead of 2.

We feel so fortunate to have such a great and inspiring group of individuals in Rough-Fit, and get so pumped seeing all of your success, but it's YOU that should be excited!

So, take a moment and reflect. How far have you come? And where are you headed next?

Circle of Support

As many of you know, a couple weekends ago I had one of my big races for the year at Wildflower (near Paso Robles). It turned out to be a great weekend, full of fun and a pretty decent race result. But it was a solid reminder of how important it is to have a strong support team around you.

We all run into tough times and go through struggles in life. During these moments, our discipline, will power and perseverance is tested. Sometimes we can get through it on our own, but for those times that it’s just too much, you need to have a great support system around you.

I had been looking forward to this race for months and had a great plan to be fit and on form come race day. But as luck would have it, all of my planning went out the window. With all of the changes happening at Rough-Fit, I wasn’t getting the sleep I needed, and my training runs, rides and swims were taking a back seat to everything that was going on. I was very excited about everything Rough-Fit related, but the early mornings and extra work were a big change.

When it was time to leave for the race, I was quite stressed. I had doubts, I couldn’t focus and it seemed like everything was out of control and the odds were stacking up against me having a good race that weekend. Lucky for me, I have a great support team. Going up to the race with me, I had my close friend and new business partner, Jenni, some friends from college and the coworkers from the triathlon store that I work for.

My team calmed me down, refocused my energy and made sure I got to the race safely with all of the necessary equipment. By race morning, I felt much better. Focused, rested and ready to race hard! It wasn’t the smoothest morning, with a few mechanical issues to attend to, but I made it to the start line with lots of encouraging words and thoughts.

The race didn’t go quite as planned. The swim was slower than expected, and the conditions made for a tough day, but I couldn’t let my support crew down. I had shared my goals for the race with them, so I was kept accountable for my efforts. That accountability led to perseverance throughout the entire race, even when I felt like giving up and walking.

The support I built around myself for the race not only kept me focused, on track, and accountable for my efforts on the race course, but it also ensured that I had a wonderful and fun time throughout the whole process. I crossed the finish line knowing I raced hard and gave it my all. I could be proud of my efforts and had great company around me to share in the joy.

We all need the support of our friends and family from time to time, and having that support around us makes it so much easier to stay on track. It keeps us accountable and pushes us to do things we never thought we could do. We have our own little built in system of support at Rough-Fit, with the trainers and all your classmates keeping you accountable each morning (or evening). So remember that we can all help each other by working together, cheering each other on, and being there to share in all of the great accomplishments.