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Spot-free skin What’s really to blame for aging skin? Pellevé wrinkle reduction system Mommy makeover Can you get a tighter tummy? Top running foot injuries in women Creating the perfect smile Raising the bar with CrossFit
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Advanced protection spf 30 with Z-Cote - UVA & UVB Protection
Rucker MD Plastic Surgery Clinic Plastic surgeons assist people with making life-changing choices. We’re called upon to reconstruct a breast after cancer, rescue a smile from disfigurement or reinforce a foundation of self-confidence. Through Profiles I wish to educate readers to the possibilities of plastic and cosmetic surgery, as well as non-invasive options. I hope that Profiles will encourage you to develop a life plan for looking and feeling your best. Your comments are always welcome.
Joseph Rucker, MD, FACS Cosmetic & Laser Surgery Reconstructive Plastic Surgery
AMERICAN SOCIETY OF PLASTIC SURGEONS
Vitamins A, E, & C and Z-Cote designed for light moisturizing with natural ingredients. Zinc Oxide (Z-Cote) blocks both UVA and UVB radiation. Excellent for sensitive skin. Z-Cote is well recognized by the dermatological community and showcased in the following magazines: Elle, Health, Mirabella and Women’s Wear Daily to name a few. Vitamin A helps to increase skin elasticity. Powerful anti-oxidant Japanese Green Tea Extract is known for its anti-irritant properties.
3221 STEIN BLVD EAU CLAIRE WI 54701 551 HOSPITAL ROAD NEW RICHMOND WI 54017 1687 EAST DIVISION RIVER FALLS WI 54022
800.456.8222 | 715.833.2116 | 715.832.1774 Enza MediSpa & Enza Essentials Skin Care
For many of us, the arrival of July signals an opportunity to slow down and take it easy. This is often the time of year we think of heading out of town and the long anticipated vacation. However, summer is not the time to sit back and ignore your skin care needs. Here at Enza MediSpa, we’re using our summer days to provide our clients with special treatments and products for all your skincare needs, especially when you’re on-the-go.
Deb Markham Paramedical Skin Care Expert Rucker MD Plastic Surgery Clinic Enza MediSpa
Mid way through each year is an opportunity to reflect honestly upon your performance (and ours) and assess the strategies that are working for you in your skin care routines. A time to abandon strategies that are not working and double down on the regimens that are producing the results you want. We at Enza MediSpa will continue to provide our clients with products and treatments intended to stack the odds in your favor for healthy and beautiful skin. Enjoy your summer days! ~ Deb
This publication provides general health related information and is not intended to be a substitute for professional medical care. If you have questions or concerns, contact your physician or healthcare provider. Profiles is published by Rucker MD Plastic Surgery Clinic & Enza MediSpa, 3221 Stein Blvd, Eau Claire, WI 54701
Vanessa Walker | Licensed Cosmetologist Enza MediSpa
Originally from Fairchild, WI, Vanessa is a graduate of the Professional Hair Design Academy of Eau Claire, WI. In addition, she has obtained specialized training through Nova Lash and in the Art of Sugaring. Vanessa is an expert in skin care, customized facials, microdermabrasion, lite chemical peels, make-up, sugaring, waxing, and tinting. Call the Enza MediSpa to set up your free skin consultation with Vanessa. Use her expertise to enhance your appearance and protect your skin. 715.832.1774.
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Deb Markham | Paramedical Skin Care Expert
1.P ay attention to your plate – Food allergies can
Just when you thought you were done with blemishes for good, adult acne is on the rise. Treat it safely and gently with ingredients that support – rather than strip your skin.
sometimes show up as acne. If you are breaking out every time you eat a specific food, there may be a link. Also, according to a study, dairy may aggravate acne. “It’s not clear if it’s the hormones that are fed to the cows or something else,” says Loretta Ciraldo, M.D. a dermatologist in Miami. It is suggested that individuals who may be in question regarding their acne breakouts, limit their dairy intake, or at least stick to hormone-free milk and cheese. 2. Notice when you break out - Consider what’s going on in your life when flare-ups occur. They might be related to hormones or anxiety. “I believe that acne is often a stressrelated problem,” Ciraldo says. “Some get headaches or stomach trouble, and others break out.” If there’s a pattern, try stress reducing techniques such as meditation, yoga or walking outdoors to reduce anxiety. 3. Look for effective, natural ingredients in your skin care regimen - To treat blemishes that have already erupted, look for ingredients like Salicylic or Glycolic acid, Papain, Calendula, Cucumber and Sage to unclog the pores. Witch Hazel, Camphor and Tea Tree act as anti-inflammatory and antibacterial agents.
According to a new study from the American Academy of Dermatology, the most common form of acne is adult acne. To treat it, take an inside-out Visit approach. enza.com or
4. Stick to a routine - Cleanse, tone and moisturize daily with products that treat the cause of blemishes. To keep dead skin from building up on the surface, try a gentle exfoliator 2-3 times weekly.
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5. Skin treatments - Suggested combinations of ingredients and professional skin treatments can help control acne. Microdermabrasions will gently slough off dead cells and increase cell turnover. Light Chemical Peels will loosen the bond of dead skin cells and excess oil allowing bacteria to invade and clog pores. Deep Cleansing Facials using natural exfoliating enzymes such as papaya, pineapple or pumpkin help clear the pores and reduce inflammation. Laser Therapy can help reduce bacteria and is effective when combined with chemical peels.
Enza Essentials offers all of these ingredients in the new EXTRACTION SYSTEM Extraction Cleanser, Extraction Toner, Extraction Enzyme Peel, Pore Extraction Masque, Stress Extraction Crème & Spot Extractor 3
Joseph W. Rucker, MD, FACS are able to change our personal habits and reduce the changes due to extrinsic factors.
Sun Exposure: Of all extrinsic causes,
What’s really to blame for aging skin? (and what can we do about it? )
radiation from sunlight has the most negative effects on the skin. Photoaging may be defined as skin changes caused by the sun’s rays over a period of years. Photodamage implies changes beyond those associated with aging alone. With repeated exposure to the sun, the skin loses the ability to repair itself, and the damage accumulates causing age spots, loss of elasticity, fine line wrinkles and spider veins. The amount of photoaging that develops depends on a person’s skin color and their degree of sun exposure. People with fair skin who have a history of sun exposure develop more signs of photoaging than those with dark skin.
Facial Expressions: Repetitive facial They say growing old is better than the alternative, but aging certainly is not for the faint of heart. By the late 30’s to early 40’s fine lines and wrinkles begin to appear. Changes in skin texture, volume and appearance—pigmentation problems, broken capillaries and dullness become more pronounced with every birthday. We can’t stop the hands of time, but knowing the factors involved with aging can lead to an understanding of what we can and cannot influence when striving to look our best. First, the basics — the skin has three layers—the epidermis, the dermis and a deeper subcutaneous tier. The epidermis is the outer layer and its role is protection. This layer loses lipids (fat-like substances), making the skin dry. In your 30’s it will shed itself every 2 months. The dermis is the skin’s inside layer, responsible for texture and elasticity. This is the home of collagen and elastic fibers that break down over time. The subcutaneous inner layer is composed of fat and connective tissue and allows us to maintain constant body temperature. Intrinsic and extrinsic are terms used to identify the two distinct types of aging we all inevitably experience. 4
Intrinsic Aging Intrinsic aging, also called chronologic aging, describes changes that happen within the body. It is an inherent process due to declining physiologic functions. While these changes begin in our 20’s, the signs of intrinsic aging are typically not visible for decades. Collagen production slows down and elastin weakens. Dead skin cells don’t shed as quickly.
Signs of Intrinsic Aging • Fine line wrinkles • Thin and transparent skin • Loss of subcutaneous layer attachment to bone, resulting in sagging and folds • Thinning of underlying fat, leading to hollowed cheeks and eye sockets and loss of firmness on the hands and neck • Drying of the skin • Gray hair and hair loss
Extrinsic Aging Extrinsic aging is most often referred to as photoaging and “wear and tear.” Skin changes occur due to external factors such as sun exposure, lifestyle choices and the environment. A number of external factors act in tandem with the normal aging process to prematurely age our skin. While we cannot stop our body’s intrinsic aging, we
movements actually lead to wrinkles, which are referred to as character lines. Each time we use a facial muscle, a groove forms beneath the surface of the skin, which is why we see lines form with each facial expression. As skin ages and loses its elasticity, the skin stops springing back and these grooves become permanently etched on the face as fine lines and wrinkles.
Gravity: Much like an elastic band that’s continually stretched, our skin gradually ceases to “snap back.” Gravity is a major factor causing our skin and muscles to sag. Changes are subtle, but in our 50’s become more pronounced when the skin’s elasticity declines dramatically.
Sleeping Positions: Resting your face on the pillow in the same way every night can contribute to the development of facial folds. The surface of the skin is “imprinted” and no longer disappears when the head is not resting on the pillow. People who sleep on their backs avoid this condition.
Smoking: People who smoke regularly are more likely than nonsmokers to develop wrinkled, leathery skin. Smokers also tend to develop the wrinkled smoker’s mouth. The good news is that these signs can be greatly diminished if you stop smoking.
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Your extrinsic aging score is largely in your hands. Medical and cosmetic scientists now believe that 85 percent of the aging process is extrinsic with external factors and your habits essentially to blame. Prevention: Good News for Healthier, Younger-Looking Skin We can’t stop the aging process, but we don’t have to surrender quietly. Signs of aging can be corrected with fillers, lasers or ultrasound. Pharmaceutical-grade skin care products can further repair damaged skin.
Avoid deliberate tanning, including use of indoor tanning devices. According to the AAD, sun exposure is the most preventable risk factor for all skin cancers, including melanoma, and is primarily responsible for premature aging.
Apply sunscreen year-round. Sunscreen should be broad spectrum (offers UVA and UVB protection) and have a Sun Protection Factor (SPF) of 30 or higher. Using an effective sunscreen/sunblock such as Enza Essentials Advanced Protection SPF 30 on a daily basis will make a big impact on the skin and help prevent future sun damage. Sunscreen should be applied 20 minutes before going outdoors and reapplied after sweating or being in water. Although there is little we can do to control intrinsic aging, we can develop habits that will slow down and possibly lessen the severity. Protection from sun exposure is the biggest prevention for extrinsic aging. In addition we should also incorporate good skin care products into our daily regimen, get plenty of sleep, eat healthy, take vitamins, exercise and avoid stress.
Treatments If you are bothered by visible signs of aging, a number of treatments are available. We like to approach each individual differently and develop a treatment plan for them to fit their lifestyle and priorities. For those seeking a non-surgical alternative we offer many in-office procedures with minimal to no downtime. Using too many products may irritate the skin, especially if you are using more than one anti-aging product. This often makes the signs of aging more noticeable. Mature skin is physiologically different from young skin and needs to be treated in a specialized manner.
Elegance through science
AS FEATURED ON We have developed a skin treatment program that has been used by over 1,000 patients. It requires twice-yearly, fast-healing laser treatments coupled with an aggressive skin care program (Sustaining System Skin Care Line.) This has provided a welcome alternative for patients seeking a significant improvement in the effects of skin aging-- without surgery. Also, we are pleased to announce the availability of our newest skin care product to dramatically reduce facial wrinkles. With the help of our Dermatologic pharmacist we have developed Tri-Peptide Cell Activator. This product has been used by a select number of our patients and has been described as a remarkable wrinkle-reducing breakthrough.
Good Morning America! The Today Show & Dr. Oz
Pleasant, comfortable treatment. Immediate and lasting improvement.
Wondering how you can refresh your appearance without surgery?
The effects of skin aging can be dramatically slowed and improved with the proven, products, procedures and techniques available to you through Enza. Contact us to arrange for your skin care analysis and the development of a skin improvement plan.
Dr. Rucker’s Top Picks for Beating Time
Learn more about the Pellevé Wrinkle Reduction System Pellevé safely and effectively treats facial wrinkles with virtually no pain and no downtime. The Pellevé treatment can: • Be performed in your doctor’s office. Treatment time is less than an hour • Create visible results that are noticeable right away • Provide results that last
NOW available at Enza MediSpa. Call for information
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Joseph W. Rucker, MD, FACS
Can you really get your body back?
Having children does not have to cost you your appearance. Pregnancy and breast feeding can take their toll on a woman’s body. Can you really get your body back? The answer is yes! The combination of drooping breasts, stretched abdominal muscle and skin, and local collections of fat, lead many moms to seek a “mommy makeover”--one of the most satisfying and safe combination of plastic surgery procedures for our patients who want their pre-pregnancy figures restored—or improved. It involves a tummy tuck, liposuction and breast enhancement. Some patients need only one of these procedures, others need a combination. Pregnancy has a profound physical impact on the body and each woman is affected differently. Age and genetics also play significant roles in how their body recovers. Even with the assistance of a personal trainer and a proper diet plan, many women may find it difficult to rebound after pregnancy. What information might you hear in a consultation with Dr. Rucker?
Breast reduction is the procedure of choice for women with large pendulous breasts. The goals of breast reduction are to make the breasts size proportional to
the rest of the body, reduce the size of the nipple areola to fit the smaller breast size, regain a more youthful breast contour and eliminate the associated symptoms of back and neck pain and skin irritation beneath the breast and bra straps. We have found that if the symptoms are well documented this procedure can potentially be covered by insurance. Breast reduction is performed in the hospital under a general anesthetic. Care is taken to preserve sensation to the nipple. In many cases we can preserve the ability for the patient to breast feed.
AFTER Breast augmentation can correct a
reduction in breast shape or volume after BEFORE pregnancy and lift the breast in a patient with very minimal droop. Dr. Rucker’s techniques result in minimal or no visible scars. He offers a full range of incision options (under the breast, around the nipple, under the arm, or through the belly button.) Saline or silicone gel breast implants in a wide variety of shapes and sizes are available. Often post-pregnancy women, particularly those who have breast fed, find that their breasts are smaller and less “perky” which may lead to a combination procedure.
Breast lifts raise the breast and re-shape sagging breasts, common after childbearing. A breast lift re-sculpts, raises and firms the breast by removing excess or stretched out skin and tightening the surrounding breast to reshape and support the new breast. A breast lift will reduce the areola size and place it in better proportion with the newly shaped breast. Breast size does not change
after breast lifts, but the surgery will leave the breasts with a lifted and youthful appearance. Often a breast lift will be accompanied by augmentation if the lifted breast is not of desired size or shape. How do you know if you need a breast lift? Look in the mirror. If your nipples have drooped to a level beneath your breasts, you have a mild droop that may be corrected with an implant. If they have drooped below this crease, you have a moderate droop, and if the nipples are pointing to the ground, you have an advanced droop. In both cases, a lift is essential. Both breast augmentation and breast lifts are outpatient procedures.
Liposuction can help contour your postpregnancy body by removing unwanted fat and inches from abdomen, hips, buttocks, thighs, arms and torso. Not a replacement for diet or exercise, it helps patients get rid of stubborn areas that do not respond to other weight loss methods. This procedure is best for someone of normal weight with good skin tone. Several areas can be reduced at the same time. Because the fat cells are permanently removed, the bulge cannot come back in that place. Your new figure should be your motivation to exercise and maintain a healthy diet. Liposuction is usually performed on an outpatient basis under general anesthesia, taking approximately 1-3 hours.
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Body contouring procedures are considered cosmetic and not covered by insurance. It is an ideal procedure to refine and contour the body in combination with a tummy tuck and breast enhancement.
A tummy tuck or abdominoplasty removes excess skin, flattens the abdomen and cinches the waist. Childbirth may leave you with loose abdominal skin and lax abdominal muscles. The intestines and other organs may push forward into a pouch. Abdominoplasty procedures are usually done as an outpatient under a general anesthetic and take 1-2 hours, depending on the desired result and the amount of excess tissue in the lower abdominal wall. Dr. Rucker also performs â€œmini tummy tucksâ€? on those patients who have excess skin only in the lower part of their abdomen.
This procedure can be accomplished in the office with local IV sedation and the results are almost immediate. Since there are several options for tummy tuck, Dr. Rucker will examine you and then discuss your desired results and the anticipated outcome for each. Tummy tuck should not be confused with liposuction, although liposuction is often used in tandem to refine and improve the overall results. When a tummy tuck is performed, the only reminder will be a thin scar above the pubic area that will fade over time. Some patients question the safety of having multiple procedures at the same time. Several studies have found that the combined mommy makeover procedure was not significantly more risky for the patient than a single procedure would be.
The benefits to the patient of performing multiple, carefully selected procedures as opposed to several separate procedures are a reduced overall time under anesthetic, reduced overall cost and the consolidation of healing and recovery times. The beauty of the post-pregnancy tuneup is not only in the remarkable results. Patients find that they look and feel better, regaining self-esteem and confidence in their appearance. For more information or to schedule an appointment with Dr. Rucker, call 800.456.8222 or 715.833.2116. Visit www.ruckermd.com for in-depth information and before and after images of body contouring procedures.
top running foot injuries in women Robert L. Hume, DPM, FACFAS
Summer weather is an invitation to take your exercise routine outside. Running is an inexpensive way to get a great cardiovascular workout and tone those muscles that have been ignored for too long. The tendency, of course, is to start out too fast. Ease into it, warm up first, then stretch before the major part of your workout. You will prevent some of the more common foot problems and injuries including plantar fasciitis, Achilles tendinitis and stress fractures.
Plantar fasciitis may be the most common problem that podiatrists see. The plantar fascia is the bowstring tendon in the bottom of your arch that attaches from the heel to the toes. Symptoms may begin with a mild ache in the bottom of your arch and progress to severe pain in the heel. The pain is most noticeable when you get up from a chair or out of bed in the morning. Worn out shoes, tight calf muscles, structural problems, hard surfaces, sudden mileage increases and hill workouts all contribute to this problem. Ice, stretching, replacing shoes, and trying an over-the-counter arch support are often times successful. Night splints and custom orthotics are also used if the problem becomes chronic.
Achilles tendinitis is common and closely related to the same conditions noted with plantar fasciitis. Tight heel cords, sudden mileage increase or change in surface, shoes, and too much hill work can produce excessive strain on the tendon. The result may involve swelling, heat and soreness in the tendon. The Achilles needs to be rested, strengthened and stretched because rupture is possible if the symptoms are ignored. Women are more prone to this injury due to wearing higher heels which leads to tightness in the tendon. A temporary lift in the heel of the shoe can ease the pain. Stress fractures can involve the tibia especially in chronic shin splints, but metatarsal fractures are more prevalent. Symptoms may begin with a dull ache or sharp pain, and the bone may be warm and tender to the touch. It may be present in
the first few blocks when running and then disappear only to reappear more intensely at the completion of the workout. This injury requires rest. It can progress to an actual fracture if ignored. Wearing old shoes is a poor way to save money. Shoes should be replaced about every 300 miles. Purchase a shoe with good support and cushioning to avoid injuries. Try to run on softer surfaces. Include more calcium-rich foods in your diet. Listen to your body and know when itâ€™s time to rest. Seek professional help if initial treatments fail.
Robert L Hume, DPM, FACFAS Chippewa Valley Orthopedic & Sports Medicine (715).832.1400
Join us for 18-holes and a day of fun and inspiration as we raise money for the American Cancer Society and Breast Cancer research!
FRIDAY, SEPTEMBER 14TH, 2012
THE EAU CLAIRE GOLF AND COUNTRY CLUB Schedule of Activities: 10:00 a.m. Player check-in Driving Range open 11:00 a.m. Picnic lunch opens 11:45 a.m. Welcome announcements 12:00 p.m. Shotgun start 5:00 p.m. Play concludes; Cocktail Hour Evening Reception and Awards
TO REGISTER: CALL 800.456.8222 OR EMAIL INFO@RUCKERMD.COM RESERVATIONS ARE ON A FIRST-COME, FIRST-SERVED BASIS. LIMITED TO THE FIRST 36 TEAMS.
A SPECIAL THANKS TO OUR SPONSORS
CLIFTON LARSON RBC- -DENTAL DENTALHEALTH HEALTHCENTER CENTER- SOUTHSIDE - SOUTHSIDEOBGYN OBGYN CLIFTON LARSON ALLEN ALLEN -- RBC DETAILS - LYDIA’S WESTERN WISCONSIN UROLOGY - PATHOLOGY GROUP AT SACRED DETAILS - LYDIA’S - WESTERN WISCONSIN UROLOGY - PATHOLOGY GROUP AT SACRED HEART HEART - SOUTHSIDE MEDICAL CLINIC - OBSTETRICAL & GYNECOLOGICAL CARE SOUTHSIDE MEDICAL CLINIC - OBSTETRICAL & GYNECOLOGICAL CARE RADIOLOGY GROUP AT SACRED HEART - EAU CLAIRE FORD
RADIOLOGY GROUP AT SACRED HEART - EAU CLAIRE FORD
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creating the perfect smile Schuyler Van Gorden, DDS
Unlike previous generations, who often lost teeth to disease or neglect, we are keeping our teeth throughout our lifetime. Good dental care has reduced the incidence of dental disease. However, as the years go by, our natural teeth begin to show wear and tear. Unless you’ve been blessed with a perfect smile, anyone can benefit from a smile makeover performed by an experienced cosmetic dentist. Dr. Skip Van Gorden has spent more that 500 hours in the past 10 years studying the concepts of cosmetic dentistry and has performed hundreds of aesthetics cases.
“Each case is unique, but follows very specific guidelines about tooth form and smile design that make the case age and gender appropriate and specific to the personality and desires of the patient,” Producing a perfect smile is an art, as unique and individual as a person’s features. The components that produce a beautiful smile require attention to detail on a tooth-by-tooth basis. Manipulating very subtle line angles or positioning a tooth can make a dramatic difference in the final result. Certainly different shades of white are important, but how a specific tooth fits into its surrounding environment, particularly the contours of gum tissue and the drape of the upper lip, determines a stunning smile.
”I am excited and rewarded when I watch a beautiful smile unveil. I realize it’s beautiful because I have paid attention to many specific details. A beautifully shaped tooth is a combination of specific contours, lines and angles all of which contribute to the formation of a perfect smile. ”
Call for a cosmetic dentistry consultation and examination. Patients receive a case presentation and wax mockup to show them what their “smile makeover” would look like.
Schuyler Skip Van Gorden, DDS Menomonie Street Dental (715).834.8161
BEFORE Stained and worn teeth
AFTER Beautiful, enhanced smile makeover using porcelain veneers.
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Can you get a tighter tummy?
Blame hormones, a slowing metabolism or choosing the wrong parents, but when the Spanx® come off…most of us are acutely aware of the belly that lies beneath. It’s no surprise that a combination of diet and exercise is the “secret” to trimming your tummy. Here are some tips that will help you achieve fabulous Abs. Both diet and exercise shrink fat cells when done together—but be smart about it. Exercise forces cells to release stored fat and pass it to the muscles to be used as energy. Limiting caloric intake will restrict excess fat from being stored, but it must be done in a healthy way. Cutting calories too severely can have a counterproductive effect on energy and fat storage. The body needs fat to function, but any not used through metabolism will be stored.
Food •Eat clean! Your body needs healthy foods for fuel. Stay away from processed foods and refined sugar. Fresh or frozen veggies and fruits, lean meats, complex carbohydrates such as oatmeal, brown or wild rice and whole wheat pastas are the best choice. • Portion sizes are important. The body can only burn a finite amount of calories; any extra will be stored as fat. There are foods that encourage fat cells to enlarge, retain excess fat and spill over to the next area creating fat pockets. • Avoid processed foods, especially those that list high fructose corn syrup and/or partially hydrogenated oils in the ingredients list. Go through your cupboards. You will be amazed at the ingredients listed that are derived from chemicals and fructose. Toss them. • Fruits are nature’s candy. Apples contain pectin—a great source of fiber. The pectin in apples and berries actually limits the amount of fat a cell can hold. Citrus fruits and melons have been proven to break down fatty compounds. • Curb sugar cravings with natural sweeteners. • Vegetables are lower in sugars and, typically, lower in calories than fruits. Shoot for at least 3 servings per day. Cucumbers and celery are mild diuretics. 10
By Lori Heck
Watercress, which is actually an herb, is a mild diuretic and high in vitamin A and iron. Lettuce and radishes dissolve fat due to their iron and magnesium content.
Drinks • Most of us are dehydrated. Drink at least half your body weight in ounces of water per day. If you sweat a lot, engage in an intense workout or it is hot and humid, definitely guzzle more water. • Keep diet drinks and alcohol to a minimum. Stick to (4) 4oz servings of alcohol per week. • Green tea can help boost your overall metabolism.
calories in -vs- calories out. The most effective way to do this is to reduce calories and increase physical activity. Your body needs calories to burn calories. Unless your doctor or nutritionist has said otherwise, you should not drop below 1200 calories per day.
“Consistency and patience are necessary to begin to see results. The reward is not only a flatter tummy, but a stronger core. Commit to a program to work those abs and discover a leaner version of yourself ”.
Energy • Get ample rest. This is essential, but often not practiced. Your muscles are building and repairing during rest. Plus, you want high levels of energy to get through your day. You are also more likely to eat healthier when rested. •Prevent weight gain without sacrificing energy. Lighter, portion controlled meals will leave you feeling fuller longer and able to resist cravings.
Workouts •Strength training creates good muscle tone and tightens saggy skin. A crash diet will lead to loose skin, so practice a slow and steady pace of weight loss— approximately 1-3 pounds per week. •P roper exercise can create a tighter tummy and give abdominals definition, but it will not eliminate extra skin or get rid of stretch marks. Those conditions are best left to a consultation with a cosmetic surgeon. • Eat protein 10 minutes before your workout and 30 minutes after. You should not be working out on an empty stomach. A new study conducted by Duke University Medical Center shows that when battling the belly bulge think low impact, but with longer intervals to impact the aerobic system. It is your best bet for losing fat because it burns the most calories. Here are some great exercises that will help you to maximize your calorie burn, strengthen your core and condition your abdominals. To lose body fat, you have to expend more calories than you consume. It is about
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1 BOSU Crossover
Placing the small of your back on the BOSU, your right arm behind your head, bend your right leg with foot planted on floor. Bring your left knee towards your chest and your right shoulder toward your left knee. Slowly lengthen your left leg out in front of you as you lower your torso back over the BOSU then bring leg and shoulder towards each again. That is 1 repetition. Work on completing 10-12 repetitions and then do the same on the other side. If you do not have a BOSU you can do a move called the bicycle. The bicycle is bringing opposite shoulder towards opposite knee and alternating sides without your feet touching the ground. Be sure not to strain your neck. Always keep a fist width between chin and chest. For the bicycle, work up to 30 repetitions or 15/side.
Intensity = Results Raising the Bar with CrossFit. ByJoeSalter
2 Plank Hold
Place your elbows directly below your shoulders and come up on toes. If this is too advanced then do plank on your elbows and knees. If the plank is too easy, alternate, bringing one foot off the ground. Be sure to keep your hips level to the ground and hold abs in tight. Work up to a 30 second hold.
3 Hip Drop
Place elbow on top of BOSU. Be sure it is directly under your shoulder. Your body is aligned from your feet to your head. Lower your hip slowly towards the floor without touching and then bring hips back to starting position. That is 1 repetition. Work on completing 10-15. This is an intermediate move. To start, do this move on the floor without a BOSU. You may want to start on your knees instead of your legs outstretched.
4 Prisoner Squat
Place hands behind head and squeeze shoulder blades together. Place feet a little wider than shoulders with toes facing forward. Tighten the muscle just below belly button (pull belly button towards spine). Bending at hips, inhale and sit as if sitting down on a bench. Keep your chest up and eyes straight ahead. Keep your weight in your heels not your toes. Press through the heels and exhale to return to beginning position. Thatâ€™s 1 repetition. Shoot for 12-15 repetitions. Lori Heck is the owner of ASPIRE Personal Training & NASM-CPT. She holds a BA from the University of Wisconsin-Eau Claire in Kinesiology-Exercise Management. Lori is also a NPC Figure Competitor & Coach, Certified TRX Suspension Trainer and Certified BOSU Instructor.
You may have noticed all the commercials with Reebok tagging CrossFit as, the sport of fitness, but what does that mean? What is CrossFit? The CrossFit program delivers fitness that is by design broad, general and inclusive. CrossFit claims that its specialty is precisely not specializing in just one kind of exercise. CrossFit rewards combat, survival, sport and life skills. In a way, it punishes the specialist. The needs of athletes and our grandparents differ by degree, not kind. CrossFit scales load intensity; they donâ€™t change programs. The CrossFit program is designed for universal scalability, making it the perfect application for a committed individual regardless of experience.
CrossFit bases its standards on the 10 fitness domains:
It is better to be good in all 10 fitness domains rather than to specialize in just one or two. It is important for individuals to cover the 10 fitness domains to become a more rounded athlete. When prescribing exercise, fitness professionals most commonly use the FITT principle, which stands for Frequency, Intensity, Time (duration) and Type of exercise. Frequency, time and type are relatively standard. It is determining the intensity that can be very difficult. While CrossFit raises the bar for setting workout intensity, how can we determine as individuals what that intensity level is? Intensity is the greatest variable most commonly associated with optimizing favorable results. The goals you want to reach with exercise come faster with intensity. Doing more work in less time helps you get fitter faster! Whether you are looking to lose weight, increase athletic performance or just maintain a baseline fitness level, consider increasing your intensity!
Cardiovascular/Respiratory Endurance Stamina Coordination Strength Agility Consider CrossFit! Flexibility Balance Joe Salter Power Accuracy FitELITE Personal Trainer Speed
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Published on Jul 10, 2012
Profiles is a health and beauty publication by Rucker MD Plastic Surgery Clinic and the Enza Medispa. Want to have Profiles mailed to you? S...