Tab Massage: Today's Health and Wellness

The Importance of Hydration

2010-06-06T09:44:00.000-07:00

The importance of hydration is huge in every day life, let alone during sporting activities, where the body is exposed to much higher levels of intensity. Consuming less than adequate fluids before, during, and after a sporting activity, can lead to what's known as dehydration.

As an athlete sweats, which is the body's cooling system, fluid needs to be replaced in order for the body's heat management system to function correctly, if not, then dehydration will occur, which will include a variety of symptoms.

The most Common symptoms of dehydration include thirst, increased fatigue, increased body temperatures and up to 30% loss of performance. The loss of performance is the crucial part of course; this leads to lack of; concentration, endurance, muscular strength and general productivity, a 30% loss in a sporting activity could be crucial, as well as dangerous.

When pushing your body to the extreme, sweat can escape from the body in excess of 1.0L per hour, which relates to 1-2% loss of body weight (for the average person), in just 60 minutes. As far as dehydration goes, prevention is the key, and by following a schedule for hydration, and by replacing the fluids lost during sporting activities, the chances of becoming dehydrated are greatly reduced.

Athletes can become hydrated for a number of reasons, the event maybe excess of 45 minutes long, heat maybe intense, or the athlete doesn't become thirsty, the later being the most important. The most common cause of dehydration is not drinking, due to not feeling thirsty. Different health conditions or state's of mind during sports activities; it is not viable to rely, solely on thirst.

So of course, the question is; how do we stay hydrated and maintain our performance levels?

The best way to stay hydrated is to follow a schedule for hydrating your body, which will date back to a few hours before your sporting activity, but needs to be followed:

Drink 24-48oz of water 1-3 hours before exercise.

Drink 4-8oz 15 minutes before exercise.

Drink 4-8oz every 15 minutes during exercise.

Replace your electrolytes with gatorade or similar sports drink at a rate of 2-6oz every 15 minutes.

Drink 24-48oz within the 2 hours post exercise.

Help Tricia Win her first World Physique Contest!!

2010-06-06T08:53:00.000-07:00

During the Month of June Tricia Bailey of TAB Massage and Fitness is participating in her first World Physique Contest. We need all of our friends, family, and clients to reach out and vote for Tricia!!! You may vote every 2 hours, but all we ask for is just one vote from you. Help support Tricia and her quest for Pro!

VOTE NOW!!!

WIN WIN WIN!!!!

2010-05-21T12:51:00.000-07:00

From May 21st thru May 31st, the existing TAB Massage client that refers the most NEW customers to TAB Massage wins a free 60 minute Massage.

To qualify, the New client cannot be in our database, and the New client has to schedule and receive their 60 or 90 minute massage by May 31st, 2010. 30 minute Massages and chair massages do not qualify. A minimum of 1 qualifying referral will grant you 1 entry into the drawing! Special Bonus if you have 3 or more qualifying referrals we will double the amount of entries into the drawing, doubling your chances to win! Only one lucky winner! HURRY!!!!!

No Time to Exercise? Thats Bogus!

2010-05-17T13:23:00.001-07:00

Almost every day I hear, ‘I just don’t have the time to exercise.’ Yet almost in the same breath a person talks about a favorite TV program or video game they were playing. If you have time to watch TV and or play video cgames you have time to do some physical activity. Instead of coming home and plopping in front of the television with your McDonald's or Wendy's food bag, grab a light dinner, perhaps a salad with grilled chicken with some fruit and nuts on top, and then head outside for a stroll around the neighborhood or to do some yard work. Go up and down your stairs a few times, dance to a tune on your Ipod while you vacuum or clean your house, run, jog or play with the kiddies. The idea is just get some blood pumping and your heart rate elevated to get those calories burnin'. Before you know it you will have some exercise time automatically built into your lifestyle! The most important piece of information that you need to take away from this is that you need to be disciplined enough to not vege out once you get home from work. It only takes an hour or two and once its done you will feel so much better!

As a fitness trainer and nutritionist I advise people of these types of things day in and day out. incorporating just small amounts of activity here and there adds up and really starts to become successful. Don't be afraid to get up and move, it won't hurt you or kill you, it will only make you stronger!

You don't have to be an athlete to enjoy simple activities. You also don't need to perform athletic activities to burn calories, everyday lifestyles can burn calories just fine, but in order to lose the weight you want to lose or maintain the weight you are at you need to have a sensible diet.

If you have any questions on what to do or how to get started, contact TAB Massage and Fitness today and sign up for a consultation! We would be proud to help you start and stay active!

Readers how do you build time for exercise on your busy days? What types of activities do you do to get your blood pumping and your heart rate moving?

TAB Massage and Fitness, Inc. | 833 E. Grand River, Howell, MI 48843
(810) 844-1283 | info@tabmassage.com | www.tabmassage.com

What is Neuromuscular Therapy and How Can It Help Me?

2010-05-06T08:04:00.001-07:00

Neuromuscular therapy (NMT), also called trigger point myotherapy, was developed in Europe and The United States at about the same time. A strong emphasis in physiology made both version so neuromuscular massage extremely similar even though the people developing them had no knowledge of each other.

NMT therapist are extensively trained in the nervous system's effects on the muscular and skeletal systems. They must also have a working knowledge of kinesiology and biomechanics. NMT therapists work to treat 5 main causes of pain.

Trigger Points--Irritable areas of muscle tissue that refer pain along a predictable pattern.

Nerve entrapment/compression--When nerves get trapped in bound up muscle tissue or get compressed against bone.

Postural distortions--When the muscular systems becomes imbalanced because of bad posture.

Ischemia--When lack of blood supply to an area makes the cells very sensitive.

Biomechanical dysfunction--This is a direct result of doing a task repeatedly in a incorrect manner. It's associated with common injuries like tennis elbow or carpal tunnel syndrome.

After treatment you may feel some soreness. This soreness should go away within 24 hours. You may not notice much of a difference in the looseness of your muscles until as long as 14 days after treatment.

Neuromuscular massage is great for treating chronic pain disorder, correcting postural dysfunction and increasing ranges of motion.

If you suffer from chronic pain or need help correcting postural imbalances, TAB Massage and Fitness has several skilled and certified therapists ready to assist in your recovery efforts.

The Periodic Table of Vitamins

2010-04-30T13:26:00.001-07:00

The Periodic Table of Vitamins:

Every day there is a new study or blast of marketing material that hits the industry by storm claiming to produce off the wall results and unheard of health benefits. How do you wade through all of the "junk" and "bull" to get to the real facts? What does your body truly need? What supplements provide what health benefits and do they work?

Below is an essential "Periodic" table to vitamins that help map out what does what and if it truly is beneficial. It is known that vitamins play an essential role in our bodies to provide the proper amounts of nutrients to live happily and health.

What are you thoughts? did this help? let us know. What do you supplement with that is not on this table? What do you think is a vital roll for vitamin supplementation to provide for a healthy body?

(Via DailyBurn Blog.)

Why On-line Personal Training Can Work For You.

2010-04-22T09:45:00.001-07:00

Do you ever find yourself stuck in a rut? Are you having a difficult time mustering up the confidence and energy to get yourself to the gym or fitness center? Has the thought crossed your mind to hire a personal trainer, but you don't need or want someone in your face or personal space while you exercise? Let TAB Massage and Fitness, Inc. educate you on our industry leading on-line personal training programs.

You may be asking yourself, "What is on-line personal training?".

On-line Personal Training

TAB Massage and Fitness's Virtual Fitness Program is a cost effective way for TAB Massage and Fitness to aid you in achieving your fitness goals. One-on-one personal training can be very expensive and inconvenient. This method is our way of offering my professional guidance and expertise to you at a fraction of the cost, and no limitations of where you live or the time requirements you may have.

With online personal training, you provide TAB with a detailed intake form outlining your current lifestyle and personal information that we need. Our certified personal training staff will then formulate a virtual fitness program that provides you with workouts and cardiovascular routines along with nutrition guidance and meal suggestions. Typically our Virtual Fitness Programs are 8-weeks in length and consist of 8 weekly weigh-in and 2-4 body measurement submissions.

Continued online support for 8 weeks will also be included, consisting of nutrition updates based on body changes and weekly check-ins for weight. TAB's personal training staff is a leader in the Health and Wellness field for over 6 years and during that time we have aided many people to not only lose weight but to learn how to make healthy eating choices in order to achieve their ideal physiques. In the process of achieving your fitness goals you will also experience positive changes in your life including improved health, improved self confidence, more energy, better sleep etc.

What do you need to bring to the table

With the Virtual Fitness Program we ask that you are dedicated to managing your own time and have the determination to follow through with your goals and aspirations. With those to qualities in tact, you fit the perfect mold for TAB Massage and Fitness's Virtual Fitness Program. We also recommend access to a gym or fitness center to allow yourself to take full advantage of our wide variety of workouts and exercises. We understand that it is easy to "fall off the wagon" when it comes to diet and exercise, but we can assure you that following a custom tailored fitness and nutrition program will give you the results to keep you wanting more. The best part of the Virtual Fitness Program is that you can implement it easily into your current daily routine. By eliminating the need for a in-person trainer, you allow yourself the freedom to choose your workout times. This is where the time management portion of the program is beneficial, as it is pliable to your work and home schedule.

Don't waste another minute of your time, contact TAB Massage and Fitness today for your free consultation and more detailed information. You won't be disappointed, we guarantee it!

We are located in the Heart of Historic Downtown Howell at 833 E. Grand River, Howell, MI 48843

Also, Don't forget that we specialize in a plethora of massage modalities to help manage your stress and aid in a pain free America!

Book your Appointment today with one of our industry leading massage therapists today!!

Why Stretching Will Make You A Better Athlete

2010-04-16T06:20:00.000-07:00

I know everyone gets up in the morning and sits at the side of the bed, takes a deep breath in and stretches their arms and legs out. Unfortunately, this is the only stretching that most of "us" perform. Why do "we" neglect to stretch on a daily basis? Is it the lack of time? Is it the lack of knowledge? Well whatever it is or whatever excuse you have, it is not good enough. With the advancement of technology and the information that is spread through the world wide web, you have all the information at your fingertips.

Stretching is a vital piece of healthy muscle tissue and keeping your body structure balanced and in sync. We as humans put a lot of stress on our bodies, forcing them into positions that are not natural. Your muscles tend to have a "memory" that will learn bad habits. These bad habits can result in many ailments that many humans face. Rotation of the hips can cause lower back pain, and even cause knee pain as well. Hip rotation can surface from the way you sit, or stand or even perform everyday activities, which are sometimes unavoidable. Some other bad habits may be, bad posture due to slouching while sitting at a desk. There are many of "us" that spend 8 or more hours a day perched at a desk not paying attention to our posture. Straining to look at a computer screen or leaning on one elbow while talking on the phone can cause some major structural issues with your back. Practicing good posture helps keep those muscles balanced and easier to stretch.

Performing 20-30 minutes of stretching a day will help keep your body balanced and pain free. This 20-30 minutes can be done while watching your favorite television show, or just after you wake. If you can make time to sit and watch television, you should be able to sit and make time for stretching.

Sports Fitness Advisor has a good write-up for implementing a stretching routine into your daily schedule. Below are some definitions and examples of what the different types of stretching are. Each technique has their pros and cons, but they should all be implemented to obtain a well balanced routine.

1. Dynamic stretching

2. Ballistic stretching

3. Static Active stretching

4. Static Passive stretching

5. Isometric stretching

6. PNF stretching

If you are unclear or in need of assistance with a stretching program and routine, TAB Massage and Fitness of Howell, MI can advise one for you. Our nationally certified massage therapists and personal trainers can devise a program and routine to deploy into your daily activities. This can be done via the internet or in person, there are no limitations. Technology has now allowed us to reach out to people from all across the world while still delivering the highest level of service and results.

Visit TAB Massage and Fitness for more inforamtion

or contact us via e-mail today!

Make The Most of Your Body Measurements

2010-04-08T08:22:00.000-07:00

Do you find yourself weighing-in and becoming frustrated with your results? Do you wonder why you have fluctuated 5-pounds in 1-2 days? Can you say that you weigh yourself consistently?

If you answered yes to any of the above questions, you are making some vital errors in body measurement monitoring. We as humans have become obsessed with the progress of our diet and exercise or lack there of. Too many times I have witnessed individuals weighing themselves and wonder to myself, do they really understand how to properly document their weight or body measurements?

Below is a short list of "dos" and "Don'ts" to help you get a better grasp on your weight management and documentation.

Pick one(1) day of the week in which you will weigh yourself. Make sure this day is a day where you can consistently perform your weigh-in and measurements.
Step on the scale in the AM to get the most accurate reading.
Empty your bowels and bladder BEFORE you step on the scale or wrap the tape measure around you. This is to rid yourself of the excess waste weight that can skew your readings.
Always weigh-in on a empty stomach to get a true assessment of your body weight. With food or liquid in your stomach you again skew your results. This is also a way to create consistency.
Strip down to your undees to make sure that you do not have unwanted additions to your weight or measurements
Be consistent with your nutrition the previous day to your weigh-in or measurements every week. This is to ensure that you have NOT put an influence on your readings. Example - a day of large meals or above average consumption of food can and will skew your readings the following day. Try to keep your calories consistent on the days before your weigh-in or measurements. This will ensure the most accurate readings.
Do not be afraid to go a full week without stepping on the scale. Your body will fluctuate weight throughout the day and week as this is a normal function of the body. If you are consistent in your efforts to document your readings, your numbers will reflect a much truer result.
Do not weigh yourself more than once a week as this will cause you to obsess and stress over the fluctuations in weight.
Invest in a digital scale as this will provide the most accurate readings, This is also very easy to read and the most consistent.
Do not fall for the gimmicks of body-fat analysis and BMI measurements. Most scales cannot do this effectively and can be a huge waste of money.
Use tape measurements and formulas to provide you with an excellent and accurate reading of body-fat and BMI. A few websites you can use: Body Composition by exrx.net, Body-fat calculator by Linear Software.

This may seem like a laundry list of rules an regulations, but I ensure you that if you follow protocol you will be much more satisfied with the answer the scale or tape measure provides. This takes but a few weeks to regulate and takes no extra time out of your day. This will actually save you time and anguish in the long run by not having to jump on the scale 3 times a day and then stress over what the outcome will be.

Many of our clients that we train and coach are put through this procedure to help them get a grasp on what it truly means to monitor weight and body measurements. Your mood will change drastically and you will no longer be a worrier. Individuals that struggle to stay motivated and dedicated to a training program or a nutritional diet find it much easier when they weigh in or take measurements once a week on a consistent basis. Why? Because your body reacts to consistency. Your training goals can be set more specifically and monitored more closely. You have an opportunity to adjust calories and nutrition to obtain specific goals, such as I want to put on some size or mass, or I want to cut some fat and slim down. If you obtain accurate readings from your consistent weigh-ins and measurements, your adjustments in nutritions are that much easier.

If you have any questions at all, please visit www.tabmassage.com or email info@tabmassage.com for more information about how TAB Massage and Fitness can help you "Create A Happier Healthier You!"

Donate and Win a 30-minute Massage!!!

2010-04-05T07:18:00.000-07:00

TAB Massage and Fitness would also like to announce a very special and unique opportunity for our clients, friends and family members to donate to the Make-A-Wish foundation for a chance to win a 30-minute massage each week through the end of June. That's right, we are giving away twelve(12) 30-minute massages from April through the end of June. All proceeds are donated directly to the Make-A-Wish foundation to help support their cause.

Make your donation on our secure Make-A-Wish donation page by clicking the donate button below

Your generous donation to the Make-A-Wish Foundation will be greatly appreciated and will help thousands of children in need. Your support also helps the TAB Massage and Fitness cycling team in their efforts during the 300-mile charity ride. For your kindness and unselfish act, TAB Massage and Fitness will be giving away a 30-minute massage each week beginning in April and continuing through June. For each $5.00 that you donate you will have one(1) entry submitted to our random selection pool. Your entry will remain in the drawing until you have been selected. If you have more than one(1) entry you have more chances to win. A donation of $25.00 will net you five(5) entries, and ultimately five(5) chances to win. Each drawing will take place at 12pm Sunday. The winner will be notified via e-mail or phone.

How Regular Massage Can Improve your Golf Game

2010-04-03T08:05:00.001-07:00

Golf. It's one of the most popular sports in the world. In fact, between 28 million and 35 million people participate in golf worldwide. The United States alone tallies 12.8 million over the age of 18 playing it at least eight times a year. Whether it's spending a leisurely Sunday afternoon at the local par-3 course or intensely competing in a professional tournament, golfers can be spotted in impressive numbers these days. Not only have the participant numbers reached new levels, so too has the game itself. Once thought of more as a mental pursuit than a physical one, golfers have come to understand the increasing importance of the body's role.

"Today's golfers, especially the competitive ones, need to have a developed upper body, great range of motion and flexibility and superior core strength.” states massage therapist, performance nutrition coach and certified personal trainer, Tricia Bailey. "This makes it a whole- body activity. Most involved in this sport are realizing if they don't lift weights and strengthen their core muscles, they will hurt themselves."Not only can injuries surface from weak muscles, but poor technique and mechanics can wreak havoc on the golfer. The swing, requiring great rotation and compression, asks for the entire body's cooperation, if not heeded, disaster can strike.

"Most golf injuries result from poor technique and mechanics. The sport involves a great deal of rotation and compression," Bailey notes. "Therefore, it's a really good idea for any golfer new to the game to take lessons from a PGA teaching professional."

One of Bailey’s Clients notes, "I see my massage therapist every week," J. H. says. "She works on all musculature that affects my golf game, such as neck, shoulders, mid- and lower back, hips, arms, legs, glutes, and hands for an hour and a half." The 62-year-old resident says, "As a result, my game has greatly improved. It really alleviates the pain, especially deep-tissue massage. I may start out a bit sore when I first begin playing, but after a little bit of stretching, I can pretty much play pain-free."Another one states, "I went for massage initially because I had very tight muscles which were affecting my game," recalls the 53-year-old plays golf almost every day, as well as takes part in tournaments. "The deep- tissue massage I got two to three times a week worked right away, elongating my muscles and really helping with my flexibility. I would recommend massage for all golfers, as they suffer from so many different injuries which can be relieved by this means."

Bailey states that in higher caliber players primarily possess strength imbalances in the pelvic girdle. "These level golfers typically want you to maintain these muscles, and this usually involves the movement rotation of the body, one side is tighter than the other," Bailey says. She's been practicing massage therapy for the past seven years and more than half of her clients are golfers. "As a result, you want to make sure to relieve any discomfort in the back area without changing the muscular structure and affecting the swing."

Bailey notes still another trend she detects among the professional golfer ranks. "In midst of a tournament, they tend to stick with the more relaxing- Swedish type of massage," Bailey says. "Off season, they can get more advanced work."For more information please feel free to contact Tricia at T.A.B. Massage and Fitness, Inc at 810-844-1283 or www.tabmassage.com

Master The Nap To Power Your Long Days

2010-03-29T04:20:00.000-07:00

Have you found yourself dozing off at work? Do you wake up early in the morning and typically get to be later at night? Often times people who tend to stay awake for 18+ hours a day find themselves exhausted and groggy. The Power Nap can be a very useful and critical tool for those 9-5er's that have a very active before andafter work schedule.

Did you know that napping is technically not sleeping? Often times, people mistake taking a nap for what is known as sleeping. Learning to nap can be an effective tool to help supplement your early mornings and late nights.

Understand that napping is not sleeping will take some time. Typically a power-nap, or nap will last you between 20-60 minutes. The objective to napping is to let your body and mind fully relax without thought. Make sure that during your nap or power-nap that you do not fully hit REM sleep level. The best way I can describe the feeling of napping is that you lie down or sit somewhere, and first focus on relaxing. Relax your muscle groups one by one, from your neck all the way down to your toes. Take a good minute or two to do this properly. Then finally you relax your thoughts. Let them drift off. It's important to gently nudge those thoughts towards more relaxing topics – you won't nap very well if you're rehearsing a conversation with the boss – but at the same time, they need to largely drift on their own. Keep your eyes closed, your body relaxed, and let your thoughts meander from subject to subject without much order.

This will take time to master if you will, but while practicing you will learn what your limits are and what you need to hit the perfect nap.

Here are a few tips to helping you take a successful nap or power-nap:

You do not actually hit full REM or Slow-wave sleep - Your napping state will be relaxed and thoughtless, but not fully asleep
Keep your naps or power-naps to 20-60 minutes. Understanding your personal time limit is key. What works for someone else may not work for you, start with 20 minutes and work with that until you have found the ideal time length.
Find a quiet relaxing spot where you can fully avoid interruptions for your desired nap or power-nap time. If you are at work, a good spot may be your vehicle. Other spots can be a quite room in your house.
utilize some sort of napping aid to help you reach that thoughtless relaxed state. Pzizz is soundtrack software that is said to help you relax throughout the day.
Do not over-nap. Over-napping can cause you to be groggy. Also, over-napping tends to point to you actually falling asleep.
Do not over sleep. When you finally lay your head down for the evening to achieve your full sleep session, make sure that when your alarm clicks off that you arise. Hitting the snooze button 3 or 4 times will only make you more tired and groggy. Once you have broken your REM or slow-wave sleep state you should not try to go in and out of it as this will require you to complete your sleep cycle which could take 90-180 minutes. You may feel drowsy but that will subside within 5 minutes.
Do not abuse the ability to take short naps or power naps. Your body still needs and requires it's full sleep cycle. Acquiring 6-8 hours of sleep a night is ideal. The ability to nap or power nap during the day is to help supplement your sleep cycle and keep you revitalized throughout the day.

Let us hear your feedback, do you take naps? give us your thoughts on what you do to achieve a nap or power-nap. What techniques do you use?

TAB Fitness Training Tips - Find A Partner At Your Level

2010-03-24T06:11:00.000-07:00

Training alone can be a daunting and glooming experience sometimes. It is the days where you are not motivated and need someone there to help keep the fire stoked. Finding a good training partner can be the deciding factor between staying on track and quitting. The last thing you want to do is give up your goals and aspirations because you did not feel like training or pushing yourself to get to the next level. Not everyone in the gym or out on the trails will fit the bill for your style of training.

Scope out your areas of training for potential partners, don't be a creep but casually see if anyone looks to be at your level.
Do not be afraid to mingle. When you think you have found a partner, approach them in a manner that is non-threatening, perhaps while running, biking, or lifting, and ask them for some advice, make small talk, show interest in their training style or training equipment.
Train With Others at Your Fitness Level. Do not try to keep up with the Ironman triathlete, or that marathon runner if you can't handle it. Also, try to avoid someone that is not interested in training at your level. Training with those who are farther along will only encourage you to overdo it, get injured or feel ‘behind’ in your training.
Do not be the tough guy. Let your partner give you advice, help you advance and progress in your training towards your goal
Do not bail or no call no show. Always be considerate of your training partners dedication and efforts. If you cannot make it to a training session let him or her know at least a day in advance. If it is an emergency, let them know as soon as possible.
Always always always be willing to help someone in need. Make friends, stop and offer help, be the nice guy. You never know when you will need a helping hand. This is a great way to engage and find a great training partner.

Training partners are a great way to motivate one another. The consistency in training will help you meet or surpass your goals as well as creating a great friendship or relationship.

Spring Cold or Spring Allergies?

2010-03-20T07:05:00.000-07:00

So you've got a runny nose, a cough, and congestion. Oh no! you caught a cold or did you? Many times people confuse spring colds with allergies. Unfortunately, it's often hard to tell -- even for doctors but here is some information to help you separate what might be a cold or allergies. Don't spoil your spring with battling cold or allergies, take care of them and to keep your activities going strong!

What Are Colds and Allergies?

Colds are caused by hundreds of different viruses. When one of these viruses gets into your body, your immune system attacks. Some of the effects of this immune response are the classic symptoms of a cold, such as congestion and coughing.

The germs that cause colds are contagious. You can pick them up when an infected person sneezes, coughs, or shakes hands with you. After a couple of weeks, at the most, your immune system fights off the virus and you stop having symptoms.

Allergies are caused by an overactive immune system. For some reason, your body mistakes harmless substances -- such as mold or pollen -- for germs and attacks them. Your body releases chemicals such as histamine, just as it does when fighting a cold. This can cause swelling in your nasal passages, a runny nose, coughing, and sneezing. Allergies are not contagious, although some people may inherit a tendency to develop them.

Differences Between Colds and Allergies

Characteristic	Cold	Allergy
Duration	three-14 days	Days to months -- as long as you are exposed to the allergen
Time of Year	Most often in the winter, but possible at any time	Any time of the year -- although the appearance of some allergens are seasonal
Onset of symptoms	Symptoms take a few days to appear after infection with the virus.	Symptoms can begin immediately after exposure to the allergen
Symptom	Cold	Allergy
Cough	Often	Sometimes
Aches	Sometimes	Never
Fatigue	Sometimes	Sometimes
Fever	Rarely	Never
Itchy, watery eyes	Rarely	Often
Sore throat	Often	Sometimes
Runny or stuffy nose	Often; usually yellow mucus	Often; usually clear mucus

Although there are some differences, cold and allergy symptoms overlap quite a bit. The most important difference is that colds don't last longer than 14 days. If you still have symptoms after two weeks, these may be allergy symptoms.

Prevention and Treatment of Colds and Allergies

Because the causes of cold and allergy symptoms are quite different, preventing them requires different strategies.

To prevent allergy symptoms, avoid substances you're allergic to, called allergens. So if you're allergic to pollen, for instance, avoid going outside on days when the pollen count is high. Here are common allergens:

Pollen

Mold

Animal dander

Dust mites

Cockroaches

To prevent cold symptoms, stop the cold-causing virus from getting into your system. Keep your distance from people who have colds. Wash your hands often. To protect others, always cover your mouth and nose (with a tissue or your sleeve, rather than your hands) when sneezing or coughing.

To treat both cold and allergy symptoms, you can try:

Antihistamines, which block the effects of histamine, a natural substance that causes symptoms such as congestion and a runny nose

Decongestants, which reduce swelling in the mucus membranes of the nasal passages, making you feel less stuffed up

To treat allergy symptoms, you may also try:

Nasal steroids, which reduce swelling in the nasal passages, relieving congestion and other symptoms

Allergy shots, called immunotherapy, which involves being injected with a small amount of the substance to which you are allergic. Over time, the dose is increased. By exposing you to greater and greater amounts of the allergen, your body may develop a tolerance to it.

To treat cold symptoms,you may also try:

Taking over-the-counter non-steroidal anti-inflammatories, such as Advil or Aleve, to treat aches and pains.

Getting extra rest

Drinking plenty of fluids

Power Bar vs. Milky Way

2010-03-11T10:34:00.001-08:00

Your athletes approach you and ask what they should eat
before competing. In one hand they have a Power Bar Harvest.
In the other hand, a Milky Way bar.

Which one do you tell them to eat?

It's a no brainer right? Everyone knows Power Bars are
good for you and good for energy while working out.

Right?

And even if it's not the *greatest* snack to eat, at
the very least it's in a completely different category
than a Milky Way *candy* bar.

Right?

The answer is going to surprise you...

Email me if you want to know the answer!

Tricia@tabmassage.com

Prepare For Spring Sports

2010-02-28T18:17:00.000-08:00

Resistance Training

After a long off season, most recreational athletes will lose muscle strength. Resuming sports in this condition will leave the participant vulnerable to a wide variety of injuries, including muscle strains, muscle tears, tendon and/or ligament injuries. However, those risks can be reduced if the athlete prepares for the season with resistance training to regain lost strength. Supervised weight training, whether generalized or sports-specific, will restore muscle strength, and reduce the risk of injury.

Stretching and Flexibility

Just as a winter spent on the sofa can lead to a loss of strength, winter inactivity will also result in loss of flexibility. Regular stretching sessions, two or three times per week, can restore optimum flexibility, and reduce the risk of early season injury. If general stretching is too dull, taking yoga classes is an excellent way to regain both strength and flexibility, while keeping things interesting.

Cardiovascular Training

An important component for most spring sports is endurance. A pre-season walking/running program can help increase endurance and cardiovascular capacity after a winter season of inactivity. For individuals who have been completely sedentary over the winter, a 30 minute walk is a good starting point for a cardiovascular training program. After a couple of easy walking sessions, interval walking/running can be employed to further improve heart and lung capacity. The ultimate goal of the program should be to increase the running intervals and maximize the athlete's endurance.

Nutrition and Supplementation

With Spring on the way (followed by Summer and bathing suit season), an athlete's focus should turn to proper nutrition. The goal for all sports participants is to provide the body with enough healthy calories, vitamins and macronutrients to sustain optimum energy and performance. Refined carbohydrates and sugars should be curtailed or eliminated from the diet. Green vegetables, fruits and lean meats should make up the vast majority of an athlete's training meals. Following these general guidelines will promote muscle gains when weight training, and fat loss from cardiovascular training.

Preparing for the Elements

Participating in outdoor Spring sports requires more preparation than does playing indoor sports. Care should be taken to dress appropriately for the day's conditions, with an emphasis on using layers of moisture wicking apparel to stay warm and dry in early Spring. Use of sunscreen is important as well, even early in the season, to protect the athlete from long term skin damage.

Fight Your Fibromyalgia With Massage

2010-02-06T16:17:00.000-08:00

Because poly-fibromyositis is a chronic condition, one must remember that the first three to four treatments can possibly aggravate the clinical picture. For an unclear reason, only 10 percent of FM clients react with aggravation of pain. In any case, we recommend that the FM client be informed of the possibility of reaction. The reason for this aggravation of pain is the intense stimulation of oxygen supply to the "hungry" cells and the excessive release of toxic waste products from the tissues into the circulatory system. Usually, however, during the first 10 to 15 correct massage therapy treatments, the client can, in fact, notice clear, significant positive changes. One must keep in mind, however, that the healing process requires time.

We recommend beginning the first 10 massage therapy treatments on a two procedures per week basis. Remember that FM clients complain of sharper levels of pain in certain regions (such as neck and upper back, or lower back, including the buttocks regions, etc.). We believe that in such cases, massage therapists must focus on those regions. However, the full-body massage treatment should be considered after the first three to four treatments. Also keep in mind that lying on the stomach for more than 12 minutes at a time is not recommended for the FM client, because the pressure on the rib cage transmitting to the rib attachments can cause additional tension in the muscles. Therefore, consider treating the neck and upper back region in a side-lying position, with a towel placed between the neck and pillow. When the client is prone, we recommend placing one pillow under the stomach and two pillows under the chest. Do not treat FM clients using a massage chair.

We also maintain that exercise is very beneficial for FM clients. It is important to keep in mind, however, that the exercise program should not begin prior to the first 10 sessions of massage therapy. Many clients have severe reactions to exercise if not prepared for active movements by a series of massage procedures.

After the first 10 treatments, the client has to begin a combination of exercise (at least two to three times a week), with special massage therapy for FM (five additional treatments). After a two-week break from massage therapy (keep in mind that the exercise program does not get a break), it is important to come back for a series of 15 massage therapy procedures (at least twice a week) and continue the exercise program (at least four times a week at this point). Usually, after the first 30 massage therapy procedures and continued exercise, FM symptoms (such as pain all over the body, sleeplessness, tension headaches, chronic fatigue) become much less severe. Even though the client may think that she feels better, she must still continue to receive treatments and maintain her exercise program. After a three-week break from massage therapy, the client must return to at least one massage therapy procedure every week and, of course, still continue to exercise at least four times a week. This is the only way to prevent re-accumulation of tension in muscles.

Massage for Pediatrics - Connecting With Your Baby

2010-02-06T16:07:00.000-08:00

Infant massage can help you connect with your baby in one of the most natural ways possible. Gentle touch enhances bonding, communication, relaxation, sleep, and physical development.

Before you get started, select a soft area for your baby. This could be on your bed or on some soft blankets on the floor. Make sure the room is warm, as your baby will be undressed at least down to the diaper. Try to make the lighting low--either using a low lamp or muted daylight. Bright lights can irritate your baby's eyes.

Rub a little oil onto your hands, but don't use baby oil. Baby oils are usually mineral-based oils that actually rob the skin of moisture and clog pores. Use a gentle, plant-based oil such as almond oil or sunflower oil. You may prefer an oil that is naturally scented or has been mixed especially for massage. Lavender massage oil is very soothing to babies.

Before giving an infant massage, make sure your baby has been fed and appears comfortable. You may eventually be able to use massage to calm a fussy baby, but as you are learning about infant massage it's best to do it at a time when your baby is content.

First, undress your baby to the diaper, or take off the diaper if you'd like. Use a light but confident touch as you massage your baby. While they don't need deep pressure, they do like long and firm strokes. The feet and legs are good places to begin. Rub the feet firmly and use a milking motion up the legs.

After the legs, move on to the belly. Using firm but gentle motions begin on the right side and massage from the hip-bone up to the belly button. Then massage from the same hip-bone and over and across the belly button. Finally begin at the hip-bone, move up, over, and across the belly button and back down to the left hip-bone. This is called an "I Love You" massage because the first stroke is an "I" shape, the second is an "L" shape, and the third is a "U" shape.

After you've massaged your baby's belly, gently massage the chest before moving on to the arms and hands. You can use the same "milking" motion on the arms, and gently rub the palms of your baby's hands.

Finally, you can go to the face, brushing gently all across tension points to help your baby relax. Finally, turn your baby over and massage the back with firm but gentle strokes.

These are just the basics, but you may wish to learn more strokes to give a longer, even more relaxing, infant massage.

Is your 1-hour Massage really 1-hour?

2010-01-27T06:43:00.000-08:00

I am sure everyone has gone to your favorite spa, or been on vacation and received a relaxing massage at their hotel. Have you ever questioned or realized how much "table" or "hands-on" time you receive? Most places boast a wonderful relaxing 1-hour massage but really only give you 45-50 minutes of actual table time. There is usually a 5 minute undress, and a 5-10 minute dress up and post service consult. Most patrons won't even think twice about this as the thought doesn't cross their mind.

Spas and franchised massage businesses use this practice to help stack appointments one after another on a hourly basis. It comes down to a money making procedure rather than a treatment or customer service procedure. Allowing the therapist the 5-10 minutes at the end of a 1-hour session helps them meet and greet their next client as well as get set-up and prepared.

TAB Massage and Fitness is committed to provide you with the utmost customer service and top notch body-work services. Offering our clients a full 60-minutes of table time gives that extra added value. So your 1-hour appointment you scheduled will really last 60-minutes on the table. We schedule our clients with enough time before and after to make sure they receive the full 1-hour hands on treatment they deserve as well as a proper greeting and checkout experience at the end.

TAB Massage and Fitness prides itself on customer service as well as the value of the services we offer. Don't get fooled, get your full 1-hour treatment with us!

Book your appointment now

Get In Shape for 2010

2010-01-22T06:21:00.000-08:00

So you made a New Year's resolution to get fit, be healthier and lose that unwanted weight. TAB Massage and Fitness is here to help you reach your goals and meet your expectations. Don't struggle with getting started, staying motivated or finding the right tools and answers.

TAB Massage and Fitness's very own Tricia Bailey is a NASM Certified Personal Trainer and Nutrition Coach. Our fitness and nutrition programs are custom tailored to your individual characteristics. We devise a routine and diet to make sure you see the results necessary.

Sign up today for your consultation during the month of January and upon acceptance of our program we will waive the consultation fee. That's a $70 value!!! TAB Massage and Fitness is geared to help you satisfy your New Year's resolutions and will provide the tools and knowledge to make it happen.

Candle Light Yoga with Cathy Owens @ TAB Massage and Fitness

2010-01-12T08:42:00.000-08:00

TAB Massage and Fitness is proud to announce the return of Yoga. Come join us in a hour long session of soothing and relaxing yoga that is sure to rejuvenate your body, mind and soul.

Yoga by Candle light with Cathy Owens:

Where: TAB Massage and Fitness - 833 E. Grand River, Howell, MI 48843
When: Friday January 15th, 2010 7pm to 8pm
When: Friday January 29th, 2010 7pm to 8pm
What to bring: mat, towell, water and comfortable clothing

Advanced sign-up is required, 5 spots available. Please call 810-844-1283 or e-mail: info@tabmassage.com to reserve your spot today! (please be sure to leave your name, email and phone number in case we need to contact you)

Thank you

TAB Massage and Fitness Staff

www.tabmassage.com

Stand up and make the choice.........

2009-12-15T06:42:00.000-08:00

You were going to start when you graduated college

You were going to start when once you got into your new career.

You were going to start when you decided to start a family

You were going to start after your first baby

You were going to start for a New Years Resolution

You were going to start when you hit age 35

You were going to start when works settles down

You were going to start once your kids were in school full time

You were going to start tomorrow.....

When is tomorrow going to come? Why put it off another day? When are you going to care enough about yourself to turn "I was going to start, but..." into, "I started today because I value myself enough". I know its hard to make the choice to take care of yourself first with a Personalized Nutrition Plan and Fitness Program. Here at T.A.B. Massage and Fitness, Inc you get a real person... not a book, not a website...... You get personalized, individual plan with one on one time with me, a real survivor of binge eating and obesity... someone who has been where you are. How can you ever get that with a book, a website you have to join or someone who doesn't know how it feels like to be you.

Stand up and make your choice today............

Tricia

Holiday Feasting: Eat Sensible

2009-12-06T10:19:00.000-08:00

The holiday season is undoubtedly a time for rejoicing. Unfortunately, the average adult does a little too much celebrating during this time of year, which leads to extra baggage when the New Year rings in. Festivities that include indulging in extra helpings, snacking on seasonal treats, and little to no workout time all contribute to the increase in dieters in January.

So, this holiday season buck the trends and avoid the Seasonal Seven (the average weight most of us will gain between Thanksgiving and the New Year). That's one trend you don't want to participate in!

Even though this time of year may bring upon additional stresses and challenges, there are ways to find balance and maintain a healthy lifestyle. Though at times it may seem impossible to bypass the season's traditional foods, there are many ways to partake in the fun without increasing your pant size. The festivities don't have to be eliminated or avoided. You can have a fabulous time while also maintaining your weight and your fitness regimen.

Moderation is the word of the season. It's the secret to achieving a fun but also healthy holiday time. With a moderate approach both to what you eat (or don't eat) and how much exercise you do (or don't do), you can avoid packing on weight AND also partake in all the fun of this time of year. So this season, get a head start on the New Year instead of starting January with extra pounds to lose.

Here are some tips to help you during those hectic holiday weeks:

Create a plan ahead of time. Before the holidays sneak up on you, create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your holiday schedule and then determine how much time you will realistically have available to devote to working out.
If you work in an office setting be prepared for the deluge of guilty treats your co-workers and other business associates will graciously want to share. Stash your own healthy snacks in your desk so you won't be tempted to overindulge when your grumbling stomach demands a 3:00 snack time.
Don't put your fitness goals on hold until the New Year. If you can't exercise as often during this time period as you normally do, adjust appropriately. Don't use the excuse that since you don't have time for your full workout you just won't workout at all. Instead accept your limited availability and simply reduce the frequency and/or duration of your exercise. It's much better to cut your fitness time in half than to completely eliminate it.
When attending a holiday function, try to eat ahead of time to lessen your hunger. If the party is in the evening, eat breakfast, lunch and a snack before hand (just as you would on any other day). Since you have eaten meals earlier in the day, you'll be less tempted to go overboard and eat everything in sight. However, if you instead starve all day long attempting to "save up" all your calories for the party, you will be so famished by the time it begins that it will be difficult not to overeat.
Schedule your workouts. Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar.
At holiday dinners, skip the gravy, dressings, and high-calorie condiments.
On days that you really lack motivation or simply do not have time for your complete exercise routine, commit to do just 10 minutes of exercise. You'll probably end up doing more than that once you get started. Even if you only end up completing 10 minutes, that is still a lot better than zero minutes.
When at a party, scout out healthy food options rather than doing a grab and run on all the unhealthy selections. For example, vegetable sticks (without dip), fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy (but yummy) offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.
Exercise at home. You'll be more inclined to follow-through on your exercise commitment if you don't have to drive somewhere to do your workout. Plus, you won't waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (it even can be equipment-free) and is quite inexpensive.
Avoid wasting calories on alcoholic beverages. The average alcoholic drink contains 150 - 200 calories per glass. Indulge in just 2-3 drinks and you've drunk the equivalent calories of an entire meal. If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet soda. This will help cut your calories in half.
When running errands or shopping, be sure to pack some healthy snacks to have on-hand. Then after you work-up a big appetite, you won't be tempted to grab something at the mall food court or the fast food restaurant on the way home.
Don't linger at the buffet or in the kitchen. If you loiter in close proximity to all the guilty temptations, you'll struggle to keep from unconsciously shoveling food into your mouth.
Focus on socializing. Remember one of the great things about the holidays is spending time with friends and family. During get-togethers spend the majority of time sharing conversation instead of sharing desserts.

Hopefully these tips will help you find a balance between staying fit and also enjoying the fun of the season. Remember, moderation is the key. Have a great holiday season!

Don't be scared by the "free-weights"

2009-12-01T07:14:00.000-08:00

Every gym has a free weight section, albeit some bigger than others, and unfortunately many of the patrons neglect to use it. Why? I ask myself as well as other patrons that same question.... The most common answers being, "I don't know what I'm doing" or "I'm afraid of hurting myself".

Here is a breakdown of why free-weights are better for your workout:

You don’t have to conform your body to fit the machine. Machines are not built for one person. They are a estimate of size and height. By forcing yourself into a position in or on a machine, you run the risk for potential injury.
There’s no worrying about adjusting the seat, levers, etc to find the proper height. Although not a huge concern or issue, not being adjusted in the right position can cause the machine to not work the appropriate muscle groups. May also cause injury!
You can do free weight exercises anywhere – at home, on the road, or in the gym. Are you a hotel warrior that is on the road many days and nights of the week, bring your adjustable dumbbells with you for a quick 45 minute circuit workout.
I can do more multi-joint exercises that don’t stress just one joint like most machines force you to do. Machine workouts tend to focus on one muscle group only, they also take your core out of the picture by putting you in a seated position, with support for your back. Too many times people relax while sitting and completely lose their proper form.
I can quickly switch from one exercise to another without having to wait for the next machine to open up. This is just a personal pet peeve for some persons.
I prefer to have my clients stand when lifting (people sit all day!) and with most machines you have to be seated. This utilizes the "core muscles" more and also strengthens those muscles. Also important for balance!
I can come up with thousands of free weight exercises, but with machines I’m committed to only doing the same circuit over and over
Machines typically work in only the sagital plane (forward and back), but free weights allow you to work in all 3 planes of motion. This is advantageous in such ways that you strengthen your stabilizing muscles while doing a particular movement.
Machines are not functional and do not mimic everyday lifting activities. Why do something that will not benefit you!
I can work more muscle fiber in less time and get better results. Free weights tend to activate and stimulate more muscle fibers to aid in the particular movement. This is more beneficial in gaining strength, size and overall progress in your workout.
Free-weights are not just for the boys. Women, do not be afraid to pick up a dumbbell or barbell and work those muscles! You are not going to get huge, you are not going to embarrass yourself. There is a misconception out there that free-weights make you big. WRONG!!!!! Food makes you big, free weights make your workout more efficient and provide MUCH better results.
I can't lift as much weight with free-weights. WHO CARES!!!!! get over it... I am not impressed when I see someone lifting the whole stack on a machine press. That doesn't make you a strong man by any means.

Free-weights need to be used no matter what your goals are. The stimulation and activation of muscle fibers is the ultimate goal with any training plan, and you just don't get the same activation or stimulation from machine work.

Like always, please use proper precautions when exercising, monitor heart rate, USE SPOTTERS, and lift within your means!

Smart Weight Training: Don't Be "That" Person...

2009-11-16T07:26:00.000-08:00

Be Safe.

Lifting weights can cause serious injury and even death. Don't ever think you are an exception to the rule! Keep a calm, cool, and smart head while in the gym and you should be A-ok!

Find an Instructor.

Find someone who can help you learn how to do the exercises correctly. Good technique is most important to avoid injury. Some high school coaches or athletic trainers can help you. Most gyms have personal trainers who can teach you good training and lifting techniques. If a college is located in your town, the weight coach for the athletic teams may be able to give you advice or recommend a teacher. Tricia Bailey of TAB Massage and Fitness is a certified NASM personal trainer. Tricia is trained and educated in the proper techniques for weight lifting. Her services range from in person to online, if you are interested please contact TAB Massage and Fitness. As a novice, I would recommend to avoid advice from individuals that do not have accredited certifications, as that can be potentially harmful.

Set Goals.

With your instructor's help, decide on the goals of your weight-training program. These goals will depend on your age, your physical maturity, and the reason you are lifting weights. You need to consider which exercises you will use, how often you will do each exercise, what weight you will start with, and when you will increase this weight. Most importantly, proper diet is the building block to any weight training program. Make sure you have your ducks in a row because poorly planned nutrition can cause injury and lack of progress!

Wait Until You're Ready.

Teenagers that are breaking into the high school athletics scene are more eager than ever to hit the weight room. Kids between the ages of 13-18 are in their natural growth spurt period and should take necessary precautions when lifting weights. Visit bodybuilding.com to read more on teen weight training. This is a great time to take advantage of the body's natural growth process, but supervision of a trained professional is key. A good suggestion would be to wait until your body has matured enough before you try the major lifts (clean and jerk, the power clean, the snatch, the squat, the dead lift, and the bench, incline, and overhead presses). These exercises are likely to cause injury if you lift heavy weights without proper technique and the help of spotters.

Check the Attitude at the Door.

All to often you see the local "bad-ass" come walking in the front door with nothing better on his mind than to lift more than everyone else. Every gym as at least one, and more often than not they roam around in packs. Don't be fooled by the massive amounts of weight that they claim to "throw" around. If you pay attention and watch carefully 90% of all exercises are done with poor form and using cheater movements. Accidents happen no matter how big or small you are. Just because you have 19" arms and a 54" chest doesn't mean you are more safe than the tweener that is curling the pink weights next to you. Your attitude will get you hurt in the gym. Always lift weights within your range, and if you don't feel comfortable or have to second guess your safety then don't do it. Trust me, that cute girl up on the treadmill that you keep eyeballing is not going to think you are Mr. Muscles when you can't get the barbell off your chest.... Lift smart not stupid!

Warm Up and Cool Down.

Warm up and cool down for each session. Warm up before the weight-lifting session with a few light body-weight movements (push-ups, lunges, sit-ups)and/or light walking. You do not want to completely fatigue your muscles or expend your energy on cardiovascular work as that will likely cause you to not perform your lifts well. When you begin each lifting exercise, start with 50% of your desired max to acclimate your joints, muscles, and ligaments to the movement. From there, you should be able to perform one to two more warm-ups increasing each time. Once you have completed your weights workout cooling your body down is crucial, walking on the treadmill for 10-15 minutes to regulate your heart beat and rid any lactic acid build up. It is also imperative that you stretch and keep your muscles lose!

DOs

use spotters when you try the major lifts. A spotter is someone who can help you with the weight in case you cannot lift it.
keep your back straight when lifting.
Wear a weight belt when performing heaving compound movements
use proper lifting technique when moving weights around the room.
wear shoes with good traction.
make sure the equipment you use is in good condition.
follow all of your gym's safety rules.

DON'Ts

Don't hyperventilate (breathe in and out fast) or hold your breath when you lift heavy weights. You may faint and lose control of the weights. Breathe out when you lift or press.
Don't continue lifting if you feel pain. Stop the painful exercise for a few days or try it with less weight. Put an ice pack on your body where the pain occurs for 20 minutes at a time, three or four times a day.
Don't lift weights if you are light-headed. Stop your workout and start again the next day.
Don't exercise any set of muscles more than three times a week.
Don't "cheat" on your technique to lift heavy weights.
Don't lift heavy weights without spotters.
Don't lift more than you know you can lift safely.
Don't lift barbells without putting safety clips on the bar. Without safety clips, the weight plates can slide off of the bar and land on the floor or on your feet.

Join TAB Massage in the fight for Diabetes

2009-11-01T18:11:00.000-08:00

November is American Diabetes Month®—a time to shine a spotlight on a serious disease that leads to potentially life-threatening complications such as heart disease, stroke, kidney disease, blindness, and amputation. Diabetes is a disease that affects the whole family, especially when a child is diagnosed. Whether you're a parent, sibling or other family member, your support and understanding can make all the difference. Are you worried about medical care and costs, or how to manage diabetes at school? We provide information and resources to help every child and every family adjust to life with diabetes.

This November, join the American Diabetes Association in a national movement to Stop DiabetesSM. November is American Diabetes Month®—a time to shine a spotlight on a serious disease that leads to potentially life-threatening complications such as heart disease, stroke, kidney disease, blindness, and amputation.

This year, we need to take a bolder, more audacious approach to American Diabetes Month. Consider that:

24 million children and adults in the United States live with diabetes
57 million Americans are at risk for type 2 diabetes
1 out of every 3 children born today will face a future with diabetes

We ask you to join the American Diabetes Association in launching a national movement to Stop Diabetes – help us confront it, fight it, and most importantly, stop it.

Here's how you can become involved:

Share. Inspire others to join the movement by sharing your personal story. Visit stopdiabetes.com and join us on Facebook and Twitter to learn about all the exciting ways to be a part of the Stop Diabetes movement. Invite your family, friends, and co-workers to join this effort as well.

Act. Whether you want to walk*, bike* or simply tell a friend, there will be many ways to help us build momentum for the Stop Diabetes movement.

Learn. The American Diabetes Association has many resources throughout the country to help Stop Diabetes. If you, or a loved one, already have diabetes* or are at risk* for developing it, we can provide medical, lifestyle and motivational information to prevent this disease from taking control of your life and the lives of those around you.

Give. Sign up with your local American Diabetes Association office to help raise money for diabetes research, federal and state advocacy and public education.

Getting back into the groove

2009-10-29T19:31:00.000-07:00

Three Things to Remember when Returning to Strength Training;

So you haven't worked out with weights in a while and you want to getback in the groove. Good for you! Here are a few important basics you may want to review.

Form is paramount. Doing exercises correctly will get you the results you want. Doing them incorrectly might injure you (and lessen your results). When in doubt, ask a personal trainer at the gym.
Slow and steady does it. Your movement in each exercise should be smooth and consistent. If you have to use jerking motions or speed to get through an exercise, reduce the amount of weight you're lifting.
Breathe! It's easy to get into the habit of holding your breathduring the muscle's contraction phase. Be conscious of your breathing, and you'll get more from your workout.

If you are looking to get yourself motivated and back into the swing of things, feel free to contact TAB Massage and Fitness; info@tabmassage.com or 810-844-1283

Calcium supplementation and its importance.

2009-10-25T20:16:00.000-07:00

I don’t recommend supplements often (food is the smartest source for nutrients), but when it comes to boosting your bones, a calcium supplement can be effective — as long as you pick the right ones. Think you’re covered with a multivitamin? Nope! Find out why.

Why Calcium Is Important Plain and simple, calcium helps keep our bones strong. When they become weak and fragile, it’s a condition known as osteoporosis, and our bones are more prone to fracture. An estimated 44 million Americans have or are at risk for the disease; women are four times more likely than men to be affected.

Calcium isn’t a lone ranger, though. The nutrient works along with vitamin D to maintain bone strength and stability — the D enhances our calcium absorption. If your diet is lacking either, your bones will pay the price. Besides in supplements, you’ll find vitamin D in foods such as milk, egg yolks and salmon. Your body also produces some when your skin gets some sunlight. Still, many studies are finding that many people aren’t getting enough. This is where a supplement can come in handy.

To learn more about bone health and osteoporosis, visit the National Osteoporosis Foundation website.

What to Look for in a Supplement We’re supposed to get 1,000 milligrams of calcium a day. Adolescents, pregnant women and women over age 50 can benefit from even more (closer to 1,300 milligrams). You can get it food, but it can be tricky, especially if you’re not a fan of dairy products. Multivitamins won’t cover it either. Since calcium is naturally large, fitting enough in a vitamin would make the pill even larger and harder to swallow than it already is. A separate calcium supplement is the way to go. If you’re one of those folks who hates swallowing pills, there are many good — and delicious — chewable pills available (see our picks below).

Look for a calcium supplement that comes along with vitamin D. Sometimes the supplement will include magnesium, which also helps with bone strength. Another common question: calcium carbonate or calcium citrate? Both forms get the job done, but you may only find one at your drug store or health food store. If you opt for the carbonate form, take it on a full stomach and not at the same time as an iron supplement or multivitamin that contains iron; it interferes with iron absorption. We metabolize calcium citrate a little differently — it’s easier to digest and you can take it with an iron-containing multivitamin. If you’re eating calcium-rich foods and taking a supplement, either form should cover you.

The Most Important Thing to Remember Our bodies can only absorb 500 milligrams of calcium at a time, so it’s a waste to take all 1,000 milligrams at once. I find it works best to take 500 milligrams in the morning and another 500 at night before bed. Some research also shows that taking calcium at night helps you get to sleep — that’s where that “glass of warm milk” idea came from.

TAB's Open House was a Success!!

2009-10-19T08:14:00.000-07:00

Thank you to all who came out to our wonderful open house event On Sunday October 18th, 2009. TAB deemed it a great success and loved the opportunity to meet and greet everyone. Our new therapists, Jeanine, Tammy, and Christina all had a wonderful time meeting everyone, and are very excited to see everyone in the near future. We hope that you spread the word and let friends, family and co-workers know about TAB Massage and Fitness. We would like to grow our family and become the premier Massage and Fitness mecca in Livingston County. Without all of you and the support you have given us, it would not be possible.

Again, the massage team at TAB Massage and Fitness extends a gracious thank you.

Lets talk Spaghetti and Meatballs!!!

2009-10-14T04:32:00.001-07:00

Spaghetti and meatballs are a big deal in my family, and the idea of slimming down this traditional dish doesn’t go over well. But since an average portion can have as much as 970 calories and 30 grams of fat, making it healthier when you can is smart. Just take it one step at a time.

Step 1: Pasta The biggest problem with pasta is the super-sized portions. I cringe when I see a recipe that calls for an entire pound of pasta for four people — that’s double what you should eat at a meal! One cup of cooked pasta (about two ounces of dry pasta) has about 200 calories — one to one and a half cups of cooked pasta per person is plenty.

Whole-grain pastas have about the same amount of calories as white pasta, but there’s the added benefit of vitamins, protein and fiber. I know many folks aren’t fond of the flavor combo of the whole-wheat pasta, which tastes nuttier, with tomato sauce. If that’s you, stick to regular pasta for your spaghetti and meatballs and use the whole wheat in other dishes. You can also try experimenting with other types of whole-grain past. I’m a huge fan of brown rice pastas like Tinkyada — they have the goodness of whole grain with a milder flavor.

Step 2: Sauce Sauce can work for you or against you. My grandfather makes the most amazing sauce, but it’s typically flavored with fatty meats such as sausage in addition to the meatballs. For special occasions and family gatherings, I don’t change a thing. For everyday spaghetti, I keep my sauce on the lighter side by making my own with small amounts of olive oil and lots of low-calorie tomatoes, onions, garlic and basil. Cooked tomatoes are also a great source of the antioxidant lycopene. If you’re buying the jarred stuff, look for the plain varieties, not the meat- or cheese-filled ones.

Step 3: Meatballs Most meatballs feature a combo of ground veal, beef and pork (often called “meatloaf mix”); swap that for 90% lean beef or ground turkey breast. Lean meats have less fat, which means less moisture and flavor, but you can make up for that by adding onions, mushrooms, breadcrumbs, ricotta cheese or a splash of milk to your meat mixture. Diced tofu can also help make lighter meatballs and won’t affect the taste much because tofu takes on the flavors around it. Add even more pizazz with fresh herbs and spices.

Meal Prep Tip; Though tempting, pass on the extra bread sticks and piles of shredded cheese on top of your spaghetti. These easily add hundreds of calories! Try a light sprinkle of Parmesan cheese and pair your past with a large salad instead of bread.

Yoga For Wellness Now @ TAB Massage & Fitness

2009-10-10T14:13:00.000-07:00

I am proud to announce the honorable Yogi, Cathy Owens to TAB Massage and Fitness,

Fridays: (on Hold in November) Yoga by Candlelight. Immerse yourself in a an evening of gentle stretch, traditional yoga postures & deep breathing as you build up your immune system & de-stress. Yoga brings a joyful self-awakening that will leave you feeling refreshed and ease you into a peaceful sleep as you finish your week.

Sunday Nov 22nd and 29th: Yoga to Delight. A beautiful Sunday morning ritual to greet the day & begin the week. We will focus on our "attitude of gratitude" while strengthening the body. A series of gentle "flow" style asana will proceed from simple to more complex. The wrap will be a brief guided METTA session which translates as "Loving Kindness" meditation. Leave with a joyful heart, peaceful mind. TIME 11am Cost $15 Bring: Towel and a Mat and water bottle. Wear Comfortable Clothes

Each Class is Limited to 5 Students and we will be taking a wait list after spots are filled. First come first serve basis. We will call to remind you on Thursday evening and if you cannot confirm we will call the next student on the wait list. Please arrive early as doors will be locked at the beginning of class to honor the space. All levels are welcomed as Ms. Cathy works with everyone form 9 to 99!

"Creating a Happier, Healthier, You!"

Tricia.

810-844-1283

buff brides boot camp.

2009-10-09T18:08:00.000-07:00

TAB Massage and Fitness Presents:

buff brides boot camp.

Buff Brides Boot Camp is an 8-week, result commanding, total body turnaround that propels the bride and her wedding party to achieve the ultimate fitness goal of looking fabulously fit on the big day.

The success of Buff Bride Boot Camp lies in theWedding Dress Workout. The Wedding Dress Workout is a customized training plan that takes into account the unique characteristics, fit and style of the wedding dress. Dependant upon these factors and the and individual fitness goals of the bride, trimming cardiovascular drills and muscle shaping strength moves are manipulated to reveal a blushing, beautiful and oh-so buff bride.

program elements.

who.		Any blushing bride (and wedding parties) wanting to knock the socks off her groom & guests with a rocking, buff bod!

what.		2 x weekly; 90 minute sessions; 8 weeks 1x weekly personal training session with the bride & her own customized Wedding Dress Workout Program essentials include: body composition testing, goal setting, stress management, functional movement screening, postural analysis & nutritional guidance

where.		Snap Fitness in Front of Kohl’s in Howell, MI OR At your Home!

why.		Because buff and beautiful is what it’s all about!

when.		Contact & schedule at least 8 weeks pre-wedding Tricia@tabmassage.com or 810-844-1283 or www.tabmassage.com

bride-napping.

For the Unsuspecting Bride that Just Can’t Seem to Commit to Fit

Do you know a bride that wants to get into shape for her special day, but just can’t seem to squeeze in a workout between cake tasting, bachelorette parties and menu decisions?

Surprise her by Bride-napping and registering her and the wedding party for Buff Brides Boot Camp.

Breast Cancer Awareness Month at TAB Massage and Fitness

2009-10-04T18:17:00.000-07:00

October is Breast Cancer Awareness Month @ TAB Massage and Fitness. Donate your gently used bras to help raise $ for the the cause! Collecting until Oct. 31st and every bra TAB receives, 10% of your service total will be donated to the Susan G. Komen Foundation.

Each Bra YOU Donate in Oct. @ TAB Massage and Fitness will get you 10% off any service (limit 4) and the Bras will go to women in need to a local foundation. To learn more about breast cancer and how it affects men and woman all over the world, click here

Breast cancer is a very serious and scary disease. Below are a few of the statistics to help everyone understand how widespread it is.

Breast cancer incidence in women in the United States is 1 in 8 (about 13%).
In 2008, an estimated 182,460 new cases of invasive breast cancer are expected to be diagnosed in women in the U.S., along with 67,770 new cases of non-invasive (in situ) breast cancer.

Breast cancer is not just a disease that plagues women, men are also at risk, and should not be embarrassed or shy to make sure they take the necessary precautions to stay aware and healthy.

About 1,990 new cases of invasive breast cancer will be diagnosed in men in 2008. Less than 1% of all new breast cancer cases occur in men.

Why weighing in to often can hurt your progress.

2009-10-02T08:30:00.000-07:00

I 100% believe you should be tracking your daily nutrition and exercise, but I do believe there comes a point where you can have too much information to comprehend. When you get to that point I think many people become overwhelmed and just give up… I never want you to reach that point and here’s how you can make sure that doesn’t happen.

Instead of tracking your weight, BMI, body fat, hydration levels, circumference measurements, and any other of the dozens and dozens of online tracking methods just choose 2 or 3. In my experience with training and body management, whether you are gaining muscles or losing fat, taking simple body measurements with a tap, and body fat measurements with a caliper seem to work the best. There are various online tutorials and resources to either teach you or help calculate out the end results you are looking for to monitor. I like to keep a spreadsheet that displays my measurements over time. This way you can actually see the change in numbers. Do not be discouraged about looking in the mirror and seeing the same old you, your eyes will deceive you. After you’ve chosen your 2 or 3 methods you can then simplify the process even further and help you get more accurate readings.

Here's how using my top 3 methods:
1. Only weigh in once a week. Make sure that it is on the exact same day each week and mornings work the best. (on a empty stomach and after all necessary bowel movements have passed).Typically you like to make sure you are consistent with your nutrition consumption the previous couple of days to get the most accurate reading.
2. Only check your body fat every 3-4 weeks. This changes slowly, and you will see the greatest jump in numbers following this spread.
3. Only take measure measurements every 3-4 weeks (same day as body fat analyses). Same as body fat, these change slowly, don't be surprised if you don't lose any inches off your waist or gain any inches in your arms or chest if you measure every week.

Truthfully, there's no reason to weigh in more than 1x a week and since body fat percentages change at a slower rate it’s only necessary to test them 3-4 weeks apart.

Following these guidelines will help keep you positive and pushing yourself to meet your goals. Not seeing the results you want on a day to day basis can get discouraging, I know I have been there before. I was then taught and trained to spread my monitoring out to help see the larger changes.

Oats for Health: Perfect for for the chilly fall mornings

2009-09-30T10:28:00.000-07:00

We’re all pretty familiar with old-fashioned rolled oats, but there’s more to this whole grain than oatmeal.

Oat Options
Rolled oats are the classic choice, but you can also find oats in the form of oat flour, oat bran and my favorite, steel cut oats. Steel cut oats (a.k.a. Irish oats) are shorter, thicker grains; they haven’t been flatten or “rolled.” You can cook them water just like rolled oats, and they have a nuttier flavor and crunchier texture. Steel cut oats do take a bit longer to cook (check the package for directions), but they’re worth the effort. I like to cook them into large oatmeal batches ahead of time and store in the fridge — then I just pop them in the microwave as needed.

Why Are Oats “Healthy Eats”?
One cup of cooked oats has about 150 calories, 3 grams of healthy fat, 4 grams of fiber and 6 grams of protein. Oats also contain iron and energy-boosting B-vitamins such as thiamin, riboflavin and niacin and are especially high in soluble fiber, the kind that helps lower cholesterol when you mix it into a healthy diet.

What To Do With Oats
There are endless morning oatmeal variations, but you can add oats to homemade granola, cookies, pancakes, muffins and snack bars or simply create your own oatmeal. Oats are simple to cook and can be done in less than 10 minutes. Simple measure out your desired serving, add a sprinkle of cinnamon, and a dash of brown sugar, top it off with some nuts of choice and dried fruit of choice, add your milk or water (depending on the consistency you like, the wet ingredients will need to be varied), and microwave. The oats add fiber, flavor and help give foods a chewy texture. Oat flour and oat bran work well in bread, pancake and muffin recipes. You can even use oats on your skin — many homemade facial masks contain oats to help soothe and moisturize.

Many people ask me if instant oatmeal is a healthy substitute for slower-cooking rolled oats and they are; just stick to the unflavored, unsweetened kind. Mix your own flavorings such as fresh or dried fruit or a drizzle of honey or maple syrup. Instant oatmeal cooks up quickly because it’s been partially cooked and then dried. It’s a time saver, but I like the texture of cooked rolled oats better.

When looking to incorporate oats into your diet, make sure you eat them at the appropriate times of the day pertaining to your activities. Ideal times for consuming oats would be in the morning for breakfast, before a extended period of exercise. Oats are a great source of extended energy and can help fuel you through the day.

What is a Placebo Affect?

2009-09-24T06:05:00.000-07:00

As I pull this from my Pharmacology Days at Univ. of Toledo:

Placebo effect: The placebo effect is the measurable, observable, and/or felt improvement in health, which can not be attributed to the treatment. It is often seen in people who are receiving a placebo treatment in a clinical trial. The reason why an inert substance or fake therapy would produce an effect is not known. Positive effects from a placebo are believed by some to be psychological (i.e. due to belief in the treatment), while others believe that it is due to an illness or injury taking its natural course. Some people believe that the placebo effect is due to the fact that showing attention and care to a patient itself triggers reactions in the body that promotes healing. Some people believe that as long as a treatment is effective, it doesn't matter if the effect is due to the placebo effect or otherwise. AND..... is assumed result from the person's faith in the treatment or preconceptions about what the experimental drug was supposed to do.

So if you look at what the placebo affect is trying to say... that in clinical studies (because it is unethical and unlawful for Dr.'s to administer a placebo outside of a clinical trial), people got better in the same degree as those that were administered the "real" medicine/procedure. Why is that? Because your mind is such a powerful thing that simply your belief that the procedure is going to work, can produce the same affects as being administered the procedure? Amazing huh.... Exercise your brain and start changing your thoughts... Becasue as the great Henry Ford once stated, "If you believe you can or can't.... you're right"

Creating a Happier Healthier You

Tricia

www.tabmassage.com

Lets Ring in the New Location Right!

2009-09-23T13:23:00.000-07:00

T.A.B. Massage and Fitness' New Location Open House

Free Food, Good Friends and Awesome Prizes, what else do you need?

Host:

Tricia Bailey of T.A.B. Massage and Fitness

Date:	Sunday, October 18, 2009
Time:	12:00pm - 4:00pm
Location:	T.A.B. Massage & Fitness
Street:	833 E. Grand River Ave
City/Town:	Howell, MI
	View Map

Phone:	8108441283
Email:	tricia@tabmassage.com

Description

Let's ring in Fall with Hot Cider (sorry guys..... No donuts.... c'mon, you know me) But lots of yummy food! There will be Free Neck and Shoulder Massages, Free Hand Massages, Free entry into the Raffle of Prizes from local businesses including massages, wine, dining and lots of other goodies!! Free Barefoot Ashi Demos all day also!

Most importantly, BRING YOUR KIDS! There will be a coloring contest and the winning entry will receive a $50 gift card to Target and a free Couples Aromatherapy Massage!!!

If you are a business and are interested in donating into our Free Raffle, please contact me ASAP!

Bring your friends and family and lets celebrate!!!! This is an amazing thing to be a part of!

Breastfeeding Diet

2009-09-19T09:48:00.000-07:00

A nursing mother produces 23 to 27 ounces of milk per day, containing 330 milligrams of calcium per quart. This requires an extra energy expenditure of at least 500 calories per day. Good nutrition is therefore just as important for you as it is for your baby.

The quality of breast milk is only affected in extreme cases of deprivation, or by excessive intake of a particular food. But the quantity of milk depends very much on the mother's diet. Food absorbed by a nursing mother not only fulfills her own nutritional needs, which are greater during the postnatal period, but also enables her to produce milk. A woman who does not feed herself properly may still have a healthy baby, but it will be to the detriment of her own health. If you lack sufficient nourishment, your body will make milk production its first priority, and your needs will go unmet. It is just the same as it was during pregnancy, when the nutritional needs of the fetus were satisfied before those of the mother. In fact, the baby, who weighs only a few pounds, will receive nearly 1,000 calories per day in breast milk!

What does it mean to feed yourself properly while nursing? We can compare a breast-feeding mother to a marathon runner-whose race will last twenty-four hours, not four.

The Basics

Increase your water consumption by one quart per day, so that you are drinking a total of 2.5 to 3 quarts. Nursing women tend to be thirstier anyway, especially during feeding sessions, because part of their water consumption goes directly to milk production. But don't overdo it: too much liquid also can reduce milk production.

Increase your daily caloric intake to 2,500 calories: you can even eat more if you are planning to continue breast-feeding for more than three months (2,800 calories per day). But again, be careful: many nursing mothers are tempted by sweets. Stick to healthy foods instead! Eat more proteins. The basic rule is to eat I gram of protein each day for every pound you weigh.

Spread your caloric intake over five "meals," breakfast, lunch, after- noon snack, dinner, and an extra snack during the evening. Each snack time is also an opportunity to drink water, eat a low-fat dairy product, and a piece of fruit. As your body is continually producing milk, it needs your caloric intake to be regular.

Stay away from tobacco. Nicotine passes directly through breast milk to the baby. if you cannot control yourself, build in a gap of at least an hour between your last cigarette and your next feeding session, so that the nicotine in your system has a chance to decompose at least partially.

Avoid regular consumption of alcohol. Alcohol passes through milk in less than an hour and if the baby consumes it in large quantities it can retard his growth. if you drink an occasional glass of wine or beer, save it for after a feeding session.

Take no medication without first consulting a doctor. Most antibiotics, sulfa drugs, chemical laxatives, and all products containing iodine are contraindicated while you are breast-feeding. Other medications, taken over a long period, can also be dangerous.

Beware of pollutants. Like nicotine, pesticide residue easily passes through mother's milk. If you are nursing, stay away from insecticides (especially in airborne forms such as aerosols or coils). Try to use natural insect repellents such as citronella. Eat primarily unsaturated fats. Sunflower, corn, rapeseed, and olive oil provide fatty acids that are essential for building the baby's nervous system.

Eat food containing vitamin B 9. In Western countries, the only vitamin really lacking in women's diets is vitamin B 9 (folic acid). Birth control pills accentuate a woman's vitamin B 9 deficit, and may also contribute to a vitamin B 6 deficiency. During pregnancy, folic acid is vital to the development of the baby's nervous system. Nursing mothers are well advised to continue taking their prenatal vitamins. Folic acid also can be found abundantly in asparagus, cabbage, corn, chick- peas, and spinach. Many other foods, such as wheat and orange juice, have been enriched with folic acid. Check the package labels.

Take zinc supplements. According to a British study, pregnant and nursing women also often lack zinc. They should consume 15 to 20 milligrams per day. Zinc is found in eggs, meat, whole flour, and oats.

Consume 1,200 milligrams of calcium per day. A balanced diet only provides 800 to 1,000 milligrams of calcium daily. Because nursing mothers need 1,200 milligrams, a calcium supplement will probably be necessary. Calcium needs can also be partly met from dairy products, raw vegetables, almonds, and hazelnuts.

Do not rush to buy vitamin A supplements. People often talk about vitamin A supplements for nursing mothers, because their daily need rises from 1,000 milligrams to 1,300 milligrams. It is true that if the woman had a vitamin A deficiency during pregnancy, this problem may worsen after childbirth. But anyone who eats enough carrots, vegetables, butter, fish, and meat will absorb enough vitamin A.

We hear a lot about foods that can irritate the baby-turnips, celery, watercress, citrus fruits, onions, cabbage, spices, leeks, cauliflower-by giving him gas or changing the taste of his mother's milk. For example, some people say that garlic increases milk production; others say it gives the baby gas. There is no universal rule. Moreover, different cultures prefer foods that others consider to be "bad" for nursing mothers. Each baby reacts differently to the foods his mother consumes. If your baby is particularly disturbed one day, try to remember what you have eaten in the past twenty-four hours. If one food seems suspect, eliminate it from your diet for a while.

Creating a Happier Healthier you!

Tricia

Workout not revving your engine?

2009-09-18T19:04:00.000-07:00

Try running the stairs between each set or doing 30 seconds of jump rope to keep your hear rate up. Its what I call active rest! Or Put your routine into a circuit, doing one exercise right after another with little rest and repeating until the nuber of sets are finished! Ask any one of my clients....... I have them do each one of these tricks at one time or another!

Creating a Happier Healthier You!

Tricia

www.tabmassage.com

Faster Muscle Recovery with Ice Baths

2009-09-16T18:48:00.000-07:00

From our Friends at:

Faster Muscle Recovery with Ice Baths

For athletes, sports persons and fitness enthusiasts alike, the key to improving physically often lies in finding the perfect fuel to build muscles quicker, and the perfect rest / recovery for muscles after training. This week we have heard about the lengths two groups go to to speed up muscle recovery. Both Tour de France cyclists and professional tennis players cite using ice baths to aid muscle recovery after intense training sessions.

Andy Murray is once again in the limelight at Wimbledon, with all of Great Britain wishing him victory. Few people realise the torture he puts himself though off court to ensure that he has the best chance of winning.

Ice Baths After Sports Training

Ice baths have been shown to increase recovery speed of muscles, tendons and bones after training. During workouts, muscles experience tiny tears, which are then repaired again, and made stronger. A 5 minute ice bath helps to speed recovery. The cold causes blood vessels to contract first, almost stopping blood flowing to the limbs. However, as soon as you leave the ice bath, blood flows back to your limbs quickly, bringing fresh supplies of oxygen which quickens recovery.

Ice Baths for Runners – Paula Radcliffe is a Fan

However, the process is torturous at first. Only the lower half of the body is treated, so they really only help athletes that do a lot of leg work. Runners, such as Paula Radcliffe, have also been known to take ice baths. Some say that just taking one ice bath a week is enough to improve performance.

Ice baths are certainly not for the feint hearted though. If you plan to start taking ice baths to aid muscle recovery, we strongly recommend that you do not do it alone. Ask a partner to provide moral support and be prepared to provide assistance too.

Todays Fit Tip

2009-09-16T18:38:00.000-07:00

Walking Reduces Heart Disease Risk

According to a recently published study, walking for 2½ hours or more a week can reduce the risk of cardiovascular disease by about 30% in postmenopausal women. Women in this age group (50+) are at increased risk for heart disease compared to pre-menopausal women.

Walking registered about the same cardiovascular benefits as more vigorous exercise, including tennis, jogging and aerobics.

Of course, the benefits of walking aren't gender-specific. Men, too, can use walking as a way to reduce their risks for heart disease.

The Sunday Buzz over Java

2009-09-13T08:50:00.000-07:00

The quiet calm serenity of this last Sunday morning transpired many thoughts... my first one being of my ever persistent cat Aza, insisting it was past her feeding time! I get up to feed her, grab my cup of joe and flick on the TV and nestle back into my favorite spot in my blankets to watch the buzz of the world that always seems to pass me by Monday through Saturday. Instead of the news (and thankfully because the news never likes to report anything good!) I see my favorite author is presenting something on the PBS channel. It was about the power of intention.... something that has been in my studies for about as long as I have had my massage practice (which oddly enough, today has been 6 years strong).

I have made a living using my hands and my heart for 6 years, and on the topic if intention, I cannot stress enough about what goes on well before my hands greet your linen covered shoulders as I begin the session. Intention is defined as a "greater deliberateness" or "what one has in mind to do or bring about". I feel that I need to touch base on this with you because of the fact of my "family" and my business is growing. It is my "greater deliberateness" to create the safest, most comfortable healing environment I can for you, doing what is the highest and greatest good for you!

I announced the new additions to my team of MT's, Tammy and Jeanine. And more officially I announce that Oct 5th will be TAB's Grand Opening at 833 E. Grand River in Historic Downtown Howell (4 blocks East of Michigan Ave on the South side of Grand River). There will be an Open House inviting you and your loved ones to attend on Oct 18th, 2009. For those that are facebook followers, check your invites and check your spam mail for your invite from info@tabmassage.com.

Creating a Happier Healthier You

Tricia

10 Tips on Time Management

2009-08-30T16:38:00.000-07:00

10 Tips on Time Management

By Linda Francis, Author of Run Your Business So It Doesn’t Run You

Many small businesses find themselves stretched for time in an economy that requires businesses to do more with less to stay competitive. That’s why it’s wise for entrepreneurs to develop good time management habits so that everything that needs to be done, gets done. Here are 10 time management tips to help you work smarter and use your time wisely.

1. Buy a week-at-a-glance appointment book and use it religiously. Write everything that you need to accomplish in this book. This book is your brain!

2. Differentiate between the urgent and the vital. The urgent may be making a lot of noise to get your attention, but it is rarely vital that it be done right now or at all.

“The vital task rarely needs to be done today. The urgent task calls for instant action. The momentary appeal of these tasks seems irresistible, and they devour our energy. With a sense of loss we recall the vital tasks we pushed aside. We realize that we have become slaves to the tyranny of the urgent.” –Charles Hummel

3. The key is not to prioritize what is on your schedule, but to schedule your priorities.

4. Keep track of your time by 15 minute increments for 2 weeks to see how you actually spend your time. Compare this to what you should be or want to be spending your time on. It will give you the motivation to make needed changes.

5. Say “no” to the project, not the person. You cannot do everything everyone asks you to do.

6. Learn how to effectively delegate. This means picking the right person, giving clear directions, setting benchmark and due dates, and then letting them do it.

7. Procrastination has a lot of different causes: fear, boredom, perfectionism, an overwhelming task and unclear goals. Identify the reason behind procrastination, so you are solving the right problem when dealing with it.

8. If you earn $10,000 a year, each minute is worth $.09. If you earn $30,000 a year, each minute is worth. $.26. Use these thoughts to help you prioritize your activities and to determine to whom you should be delegating. Any time you are doing work that someone at a lower wage could be doing, you are losing money.

9. Set goals. They help you prioritize your activities and let you know that you have succeeded.

10. There are 1,440 minutes in a day and 29020 days in an 80 year lifetime. Take control of your time and make this year the year you do what you want.

Creating a Happier Healthier You!

www.tabmassage.com

Todays Stability Exercise

2009-08-23T18:12:00.001-07:00

Deadlift on a bosu

For those that have advanced through my initial phase of training, this is a plus!

Creating a Happier Healthier You!

Tricia

August TAB Updates

2009-08-20T05:56:00.000-07:00

August has been such a great month of opportunity! I have been conducting interviews with graduates of my Alma Mater and have been successful to have found one gal (whom we will introduce and do an official welcome later) that matches the philosophy behind the roots of TAB Massage and Fitness. As my "family" continues to grow, I pledge to you that I will only introduce new team members that also fit the philosophy.

August also embarks a search for a little bit bigger office space, to accommodate the growth of my "family"! You can only grow so much within a one room operation! Stay tuned....

We will be launching a new page on my website so that you can buy and print or email any kind of Gift Card to anyone, anywhere! For every reason, in any season gift cards are perfect! Keep checking in!

An update on my road to Nationals in June 2010 for my physique competitions. As some of you know my last show was in May this year where I qualified for Nationals. It was then that Emma and I decided to put my nose to the ground and focus on one goal... to balance out my physique to stand out from the other 40 gals in my height class... which means I needed to put on about 5-10lbs of muscle from May to December. In which after the New Year, I would then begin to descend any "fat" that I put on. So from May until now, I have went up from 143lbs at my last competition to 154lbs. What my measurements tell me is that only 4 of the 11lbs I gained was "fat" which is absolutely healthy (and necessary) for a woman after a competition. So.... 7 lbs on muscle have found a home on my physique..... 100% naturally.... no drugs.... just hard work and lots of yummy food!

My partner in crime, Matt Ronan, is representing Team TAB Cycle at his first event in Sept. at Island Lake for the Michigan Chapter of Multiple Sclerosis! To help Matt raise money to ride you can visit HERE ! Thanks in advance to all those that help Team TAB's Fit Mission! Team TAB will also be at several Charity Events in 2010, not only riding but donating our massage services pre and post event!

And I want to give a "shout out" to all of my Team TAB Fitness.... I am so proud of all that you guys have done and continue to do! Since May, Team TAB Fitness has lost over 45 lbs of fat and gained over 15lbs of muscle! The Team continues to grow in numbers! Don't just think its a "chick thing"..... There's three men of the 11 on the Team I train! So proud of each and every one of you! Purpose produces passion......Live Laugh Love........

Creating a Happier, Healthier, You!

Namaste

Tricia

www.TabMassage.com

Instant Gift Cards Now Available

2009-08-12T17:46:00.000-07:00

You ca now purchases Gift Cards online on my website for any amount or any service for Massage Therapy, Online Personal Training Programs and Nutrition Coaching.

Email or Print it!

Check it out yourself!

https://tabmassage.boomtime.com/lgift

Todays Fit Tip

2009-08-02T18:36:00.000-07:00

Get Better Results from Your Treadmill Workouts

Want to get more from your time on the treadmill? Here are two ways to add variety and new challenges to your routine:

USE THE INCLINE. You'll burn more calories, elevate your heart rate more and work your buttocks more than when you keep themachine level.
INTRODUCE A FEW HIGHER-SPEED INTERVALS. Alternate your standard walking or running speed with brief spurts of higher-speed activity. The more intense intervals need only last for a minute or two. Benefits: You'll increase your fitness level without adding time to your workouts.

www.tabmassage.com

Workout Strategies for busy parents

2009-07-26T05:39:00.000-07:00

It can be challenging for any busy adult to squeeze in exercise. Add children to the mix, and the task seems almost superhuman.

Remember, it's easiest to stick to an exercise plan if you make it an ingrained part of your routine. Maybe one of these strategies can work for you:

If you have an infant or toddler, bring the little one along. Use a jogging stroller, a child seat for your bike (with child helmet), or a stroller with "all-terrain" wheels for long walks.
Exchange babysitting services with another parent who wants to maintain a regular exercise schedule.
With a school age child, look for places where you both can exercise, even though you're at different skill levels. Examples: Aswimming pool, a running track, a community fitness center. Instead of chauffeuring your child to routine activities and events (scout meetings, soccer practice, going to or from school), try biking, jogging or walking together.

Creating a Happier, Healthier You!

www.tabmassage.com

Todays Fit Tip

2009-07-22T12:00:00.000-07:00

Remember, if you want to become fit and/or lose weight, you need BOTH cardio and strength-training workouts.

Basic Guidelines for Strength Training

TYPES: Strength training can be done with weight machines, free weights or a combination of both
FREQUENCY: Be sure to rest all muscle groups for 48 to 72 hours between workouts.
REPETITIONS: For each exercise, do one to three sets. Each set should include 8 to 12 repetitions.
DIFFICULTY/WEIGHT AMOUNT: You should feel able to complete at least 8 repetitions but find yourself reasonably challenged to complete 12.

www.tabmassage.com

T.A.B. Celebrates Massage Week

2009-07-16T19:10:00.001-07:00

Associated Bodywork & Massage Professionals

is celebrating Every Deserves a Massage

Week, July 19–25, 2009. As an ABMP member, I

am pleased to offer the following special service:

EveryBody Deserves a Massage Week July 19–25, 2009

Body

10% off any Massage Service

T.A.B. Massage & Fitness

www.tabmassage.com

734-231-0636

Chair Massage for your Employees

2009-07-10T15:07:00.000-07:00

The On Site Occupational Massage Program is one of the few ways management can give a boost to employee physical and emotional well being while improving employee productivity and cutting insurance costs. Make our program part of your employee benefit package. The personal attention given to the employee tells them you care about them as individuals. The resulting reduction in stress and repetitive motion strain and minor injuries will improve the work place morale. Short term this will result in fewer claims. Long term results are reduced Worker' Compensation Insurance rates.

The On Site Occupational Massage Program is an on going program in your place of business. The program is designed to provide the relief from stress and pain that your employees (and perhaps you, yourself ). This is an organized chair massage program that provides a service within your place of business. There will be no one wandering unattended performing massage in various places through your work place. A permanent location is established where the therapists will take appointments. All of the therapists are screened and tested for ability. They are certified and licensed. Each therapist is required to provide professional insurance. In addition the therapists are trained for Occupational Massage. Any therapist sent to your location will be trained to follow your company procedures.

Occupational Massage is not just a shoulder and neck rub to help relax. It benefits everyone in your company from top management throughout the coworkers. This chair massage is a soft tissue treatment, which can have the following results:

Reduces the effects of stress and anxiety
Increases blood flow
Lower blood pressure
Improve the flow of lymph

Relax muscles

What does this mean to you as an employer?

A demonstration of your commitment to occupational health and safety
Reduction of repetitive action injuries ( a proven track record of 97% reduction in soft tissue injuries)
Reduced Absenteeism for illness & injury
Reduction in required modified work
Quicker return to full duty
Enhanced work environment
Greater productivity
Improvement in work quality

Your Employees benefit by:

Reduced fatigue
Increased mental clarity
Reduced stress
Increased flexibility
Reduction in occurrences and intensity of discomfort from pain
Less Repetitive Motion Syndrome

Events

Our Therapists are available for single or recurring events. Company parties, Retirements, Private Parties, Conventions, Promotions or even as a corporate gift (employee of the month, special client or vendor) We are your best choice in professional massage for business or personal.

Contact us Today!

www.tabmassage.com

Foam Rolling Between Muscle Therapy Sessions

2009-07-10T04:38:00.000-07:00

http://www.strengthcoach.com/public/1303.cfm

True Protein Provider

2009-07-01T14:15:00.001-07:00

www.trueprotein.com

Quality supplements

No bull advertising

No Nonsense Marketing

Just pure products

Save 5% with the coupon code TAB488

use everytime you purchase, no expiration!

Creatine For Women

2009-06-28T13:16:00.000-07:00

If you're like most women, you probably don't take creatine. Even though creatine is well-known for enhancing strength, increasing muscle mass, and improving exercise performance, women don't take it.

For some reason, women think creatine is only for men, or that it won't help them get the body they want. In fact, according to a 2007 questionnaire, only 1% of female athletes used or considered supplementing with creatine. These women believe that since creatine is marketed as a muscle-building supplement it's not something they need.

Women are often too scared to gain weight, even if it's muscle. As a result, they're attracted to supplements advertised to help them stay small (and weak).

Well, creatine is for women and not just for the boys.

First off, creatine is not a steroid. If some sales associate or dietitian tells you that it is, you have full permission to laugh in their face.

Creatine is actually an organic compound found naturally in your diet, primarily in red meats (beef, lamb, pork) and fish. The normal dietary intake of creatine in omnivores is about 1 gram, but for obvious reasons, intake is much lower in vegetarians.

The supplemental form of creatine manufactured in the laboratory is a tasteless and odorless white powder that's moderately soluble in water.

The most common type of creatine is creatine monohydrate; it's also the most researched. There are other forms of creatine available on the market but they're really not worth your money, and we'll tell you why below.

Creatine is also made in your body, primarily in the liver at a rate of about 1-2 grams per day. Even though creatine is made of nitrogen-containing amino acids, it's not considered a protein. Unlike proteins, creatine synthesis doesn't involve formation of peptide bonds and its degradation doesn't involve deamination (removal of nitrogen) when excreted from the body by the kidneys.

Thus, the concern that creatine may harm your kidneys because of nitrogen removal is unwarranted. Since your body has the ability to produce creatine, it's not considered an essential dietary nutrient, but it is something that you should be adding to your diet, especially if you're a woman who wants to have muscle, whether it be gaining 1lb or 10lbs of muscle.

Creatine is sent to your muscles so it can help you work harder. It does this by combining with a phosphate (Pi) molecule to create a compound called phosphocreatine (PCr). Creatine in the form of PCr plays an integral role in energy metabolism within the muscle cell, especially in activities that require short bursts of intense energy, like weight lifting and sprinting.

It works to sustain energy by helping to replenish ATP, the energy currency of your muscle cells. Basically, if you want your muscles to contract so you can move or lift a weight, you have to expend ATP. When your muscles contract, ATP is broken down to ADP and a phosphate molecule with the help of the enzyme ATPase. This reaction creates the desired end product: energy to allow your muscles to move.

Within your muscles, there's only a limited supply of ATP. So, if you spend all your ATP without replenishing it, your muscles won't be able to continually contract and you'll quickly fatigue. In order to replenish ATP, you need another Pi molecule, which is primarily supplied from the creatine molecule, PCr.

The Pi is separated from PCr in the creatine kinase reaction and donated to ADP to reform ATP. This reaction allows you to work harder for a longer period of time, which means you can build more muscle and burn more fat without tiring out too quickly.

The creatine kinase reaction ensures a constant supply of ATP for exercising muscle as long as PCr doesn't become completely depleted. However, just like ATP, your natural PCr stores in muscle are also limited, and will decline rapidly at the onset of serious exercise.

For example, during 10 seconds of an intense cycle exercise test in the lab, peak power is reached during the first 5 seconds and declines as the PCr levels in the muscle are depleted. Thus, the concentration of PCr decreases and fatigue quickly sets in.

Luckily, in recovery from intense exercise, PCr is resynthesized rapidly, such that about 95% of PCr is recreated after 3 to 4 minutes. For this reason, a woman lifting a very heavy weight for 1 to 3 reps will rest for at least three minutes before repeating her next set.

The best way to enable your body to train harder and prevent premature fatigue is to optimize your muscle stores of PCr and creatine. Research has shown that you can do this by adding more creatine to your diet.

Although the majority of research with creatine has been conducted in men, there are some solid lines of evidence that indicate women benefit from supplementation as well. Similar to men, women experience significant muscle creatine accumulation and performance enhancement in response to creatine monohydrate.

So many women shy away from creatine usage because they've heard it comes with a lot of water retention. Indeed, the vast majority of short-term creatine loading studies show a significant increase or a small non-significant increase in body weight up to about 1.5 to 2.0 kg, which is mostly due to retention of body water. Interestingly though, these findings are mostly seen in men, not women.

However, with that said, keep in mind that it's just water, not fat. In trained women, taking creatine slightly increases muscle mass, but has very little effect on weight gain due to water. Thus, it appears that if you're an experienced trainee, creatine will help improve your strength without causing much water retention. Furthermore, any water accumulated due to the initial introduction of creatine will soon dwindle as the body gets used to it.

If you're really worried about water gain and want to avoid it, just ensure that you don't take a lot of simple carbohydrates with your creatine. Insulin stimulated by a high carb meal is well-known for causing water retention. This is also a reason why figure competitors avoid any sugar when they're in contest prep mode.

Both the science and the experts recommend that women take about 3 to 5 grams of creatine monohydrate per day. There's no need for a loading dose of 20 grams per day, if you don't want to take it. Avoiding loading will lengthen the time it takes for your muscles to become saturated with creatine, but after about one month of the minimal dose, your muscles will be ready.

The recommendation of 3 to 5 grams creatine per day came from the fact that in an average healthy person, approximately 2 grams of creatine is broken down and excreted in the urine per day. To ensure that you replace this 2 gram dose of creatine and enhance your muscle content of creatine, take at least 3 grams each day.

The most popular alternative to creatine monohydrate is a new type of creatine called creatine ethyl ester, or CEE. The claim that it's an ethyl ester implies that the creatine is covalently bonded to an ethyl group which won't be ionized in water. As such, this is an alien compound to the body, chemically different to creatine but where a large part of the molecule has a similar shape.

Being an ester, it also means that the CEE is likely broken down in the gut, inhibiting it from being taken up into the bloodstream for transport to the muscle. A recent study by UK researchers showed that more than 25% of CEE is unavailable after passing through the stomach whereas 99% of creatine monohydrate is available. The CEE appears to be broken down to a byproduct called creatinine and then excreted out of the body.

No evidence has been tabled that CEE is able to increase the muscle creatine content as effectively as plain creatine monohydrate. If you want to get the real thing and benefit from increased creatine in muscle, then stick with monohydrate and leave CEE alone.

• Creatine monohydrate will help you train harder so that you lift more weight and build more muscle.

• Creatine won't make you gain fat, but it will help you gain more muscle.

• Men are more susceptible to water retention than women, and if you do gain water, it's only short-term; stick it out and you'll thank us.

• Take at least 3 grams creatine monohydrate per day with meals or in your post-workout shake.

• If you're a woman and you lift, you better be taking creatine monohydrate every day!

Humidity and Water Retention.....

2009-06-26T16:06:00.000-07:00

Courtesy of my knowledge Guru- Emma- Leigh...

Females always retain water in heat, esp when they are on their feet (blood pressure related).... And they are not walking a lot (calves act as 'water pumps' to move it up and out of the ankles).

Coffee isn't going to increase dehydration substantially (it is a very, very weak diuretic despite what you are told - and only really has an impact in very high doses)...

If you are finding it hard to stay in balance, the best thing you can do is to retain a higher water intake + keep your electrolytes balanced.

The potassium will help.... As it keeps you "going potty"
Increasing your Magnesium supplement will also help prevent calf cramps from standing all day (and should help with water)

Keep your legs moving... when ever you can, you should also allow your legs to come back to low pressure (lie on your back with legs up) for a few minutes > to help blood return to your upper body.
B vitamins can also help to increase your need to pee (which can help keep your water moving through) <- but as your doctor or pharmacist what is the right amount for you as you can go through Vitamin Overload

Tricks to stick with your Fitness Plan

2009-06-19T05:15:00.000-07:00

Want to Stick with Your Fitness Plan?

One of the best things you can do is keep a fitness log. Nothing elaborate or time-consuming, mind you...just a simple, written record of your workouts.

After each workout, simply jot down the bare facts. For cardio exercise, record the amount of time and the intensity level. For strength training, note the amount of weight and number of repetitions for each exercise. By keeping track of your workouts, you'll see your progress more readily-and find it easier to stick to your fitness plan.

June Update

2009-06-16T05:14:00.000-07:00

An update on the happenings of TAB Massage & Fitness:

I want to give a Huge Thank You to my my clients as TAB Massage & Fitness celebrates 6 months! Since I have started my own business, I have received a record breaking amount of referrals per month than I have in the first 5 years of my practice. I am deeply honored and appreciate that you entrust me with the health of your loved ones! Please visit www.tabmassage.com Media page for your coupon for June!

Many clients are taking advantage of my "Massage Frequency Card". Receive 6 massages in 6 months and your 6th one is $30 off!

For those that love to buy packages and save, we have package prices for 3, 6, and 9 sessions!

I want to welcome June's addition to Team T.A.B. Fitness. Want to know how to become part of Team T.A.B. Fitness? See my blog post about "Why make the switch to Online Personal Training".

And a big thanks to Dr. Ken Rakowicz at Cornerstone Family Chiropractic, located within Town Commmons (two complexes West of Kroger at M59/Mich ave in Howell). We celebrate 3 years of teamwork!

Great Work Team! Look for my updates as I get my Certification from www.nasm.org and in my Myoskeletal Alignment Techniques from Eric Dalton.

Be healthy, be humble and be happy!

Tricia Bailey, NTMB, CPT

www.tabmassage.com

Beginning Runners...

2009-06-11T11:01:00.000-07:00

Strategies for the Beginning Runner

If you've never run regularly before, or if you're returning to running after an absence, here are some proven strategies for getting started.

Alternate walking minutes and running minutes. If you're fit enough to walk for a half-hour, start your running program by alternating between 2 minutes of walking and 2 minutes of slow running for 30 minutes. Over time, increase your running intervals by one minute at a time until you're running for the entire half-hour. To up the challenge from that point, increase your running time in 5-minute increments.
Don't run every day. Running every other day gives you time to gain strength and also helps you avoid common injuries.
Go slowly. If you're too winded to talk out loud to a running partner (or yourself), you're going too fast.
And Always take 5 minutes to cool down and stretch for about 10 minutes after your cool down

"Creating a Happier, Healthier, You!"

www.tabmassage.com

Tricia Bailey, NCTMB, CPT

Childhood Obesity

2009-06-03T07:21:00.001-07:00

Parents, take note. If you have a child who is overweight - and if that child is approaching puberty - now may be the right time to encourage healthier behaviors, including diet and exercise.

That's because puberty marks a critical point in the body's tendency toward obesity. Puberty is the last time that our fat cells can increase significantly in NUMBER (in response to overeating). Beyond puberty, our fat cells can increase or decrease in SIZE, which is what happens when we gain or lose weight. But having a much higher number of fat cells makes lifelong obesity more probable - and the battle to lose weight all the more difficult.

By building healthy eating and exercise habits early, our children can help avoid weight-related health problems such as heart disease, high blood pressure and diabetes in adulthood.

www.tabmassage.com

Who needs a Fitness Coach........?

2009-06-02T13:38:00.000-07:00

Top Ten Things You Need in a Fitness Coach....

1. You need a trainer who listens to your personal goals and knows how to train you in order to achieve them. Every person is different and there is no cookie cutter program that will fit each person's needs.
2. You need a trainer who will consistently challenge you and keep you motivated towards achieving your goals.
3. You need a trainer who understands how important your nutrition is to achieving your goals. You will not get results if you work with a trainer who doesn't educate you on how to feed your body properly since 80% of your results are dependant on how you fuel your body.
4. You need a trainer who will be honest with you about how to achieve your goals, one who will tell you that abs are made in the kitchen and not in the gym.
5. You need a trainer who will track your progress to keep you on the path to success and a trainer who will educate you so you can eventually do everything you need to do on your own.
6. You need a trainer who doesn't just talk the talk... but who also walks the walk and is a living, breathing billboard for what they preach.
7. You need a trainer who really cares about you, your success and your ability to change your body and your life.
8. You need a trainer who is qualified, certified and experienced with client testimonials to back it up.
9. You need a trainer who dedicated, reliable and professional.
10. You need a trainer who can help you get real results.

www.TABMassage.com

Fit Tip of the Day

2009-05-29T06:04:00.000-07:00

Simple Ways to Make Weight Training More Challenging

Feeling ready for more challenge in the weight room? Adding on more weight isn't your only option. Here are some little changes that can make a difference:

Take shorter rests between sets. Most people take from 60 to 90 seconds between the first and second sets of an exercise. Try keeping your rest period to 30 seconds.
Do "super sets" every now and then. Choose two exercises that work different muscle groups in the same area. For example, to give your thighs a workout, you could choose leg extensions for the quadriceps (front of thighs) and leg curls for the hamstrings (back of thighs). To do the super set, perform one set of the first exercise, then immediately continue with a set of the second exercise - without resting between those two sets. After you complete each super set, rest for 30 to 60 seconds.

Creating a Happier, Healthier, You!!!

Tricia

Starve a Cold or Feed a Fever?

2009-05-27T10:59:00.000-07:00

Do you starve a cold and feed a fever when you're feeling under the weather? Or is it the other way around? Good news -- starving is never the correct answer.
When you eat a nutritional, well-balanced diet, many other factors fall in place that keep your body functioning optimally. Foods that are rich in nutrients help fight infections and may help to prevent illness. Because a wide array of nutrients in foods -- some of which we may not even know about -- are essential for wellness, relying on dietary supplements (vitamins and minerals) for good nutrition may limit your intake to just the known nutritional compounds rather than letting you get the full benefit of all nutrients available in food.
Let's look at some of the top recommendations for feeding a cold.
Foods high in antioxidants
Eating foods high in antioxidants -- beta-carotene and vitamins C and E -- may be a helpful cold remedy. Antioxidants are essential nutrients. They help protect your body against life's stressors, and are thought to play a role in the body's cell protection system. They interfere with the disease process by neutralizing free radicals. Free radicals are special molecules that can disrupt and tear apart vital cell structures such as cell membranes. Antioxidants may take away the destructive power of free radicals, thus helping to reduce your chance of illness. They may also help you recover from an illness more quickly.
Including more raw fruits and vegetables in your diet is the best way to ensure a high intake of antioxidants. And when you cook these super-nutrients, be sure you cook them using as little liquid as possible to prevent nutrient loss.
If you follow the guidelines issued by most health organizations and eat five to nine servings of fruits and vegetables daily, you can easily get enough antioxidants. For example, one quarter of a cantaloupe gives you nearly half the recommended daily requirement of beta-carotene and is a rich source of vitamin C. Spinach is not only full of beta-carotene, but also contains vitamin C, folic acid, and magnesium.
Foods rich in beta-carotene and other carotenoids include: Apricots, asparagus, beef liver, beets, broccoli, cantaloupe, carrots, corn, guava, kale, mangoes, mustard and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash (yellow and winter), sweet potato, tangerines, tomatoes, and watermelon.
Foods rich in vitamin C include: broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes.
Foods rich in vitamin E include: almonds, corn oil, cod-liver oil, hazelnuts, lobster, peanut butter, safflower oil, salmon steak, and sunflower seeds.
Foods high in bioflavonoids
Foods high in bioflavonoids may also help speed healing from a cold. Hosts of experiments on bioflavonoids have suggested that these key nutrients increase immune system activation. These biochemically active substances accompany vitamin C in plants and act as an antioxidant. You can find bioflavonoids in the pulp and white core that runs through the center of citrus fruits, green peppers, lemons, limes, oranges, cherries, and grapes. Quercetin is a highly concentrated form of bioflavonoids found in broccoli, citrus fruits, and red and yellow onions.

Foods high in glutathione

Glutathione is another nutrient that has been found to strengthen the immune system so it can fight infections. This powerful antioxidant is most plentiful in the red, pulpy area of the watermelon near the rind. It can also be found in broccoli, Brussels sprouts, cabbage, cauliflower, spinach, and other cruciferous vegetables.

Foods high in phytochemicals

Foods high in phytochemicals are also important for wellness and battling a cold. Phytochemicals appear in all plants, therefore, a diet that includes a variety of grains, fruits, and vegetables will provide these healthy substances.

Foods rich in phytochemicals include: apples, apricots, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, garlic, legumes, onions, red peppers, soybeans, sweet potatoes, and tomatoes.

Yogurt

Some studies have shown that eating a daily cup of low-fat yogurt can reduce your susceptibility to colds by 25%. Researchers think the beneficial bacteria in yogurt may stimulate production of immune system substances that fight disease.

Foods high in zinc

The mineral zinc also has antioxidant effects and is vital to the body's resistance to infection and for tissue repair. Zinc is also thought to stimulate the immune system.

Some studies show that sucking on zinc lozenges at the start of a cold may reduce the duration of cold symptoms. However, study results are conflicting and suggest that zinc may have a minimal benefit at best. Researchers continue to study zinc to determine its true effect on colds. For now, your best bet may be to eat foods packed with the healthy mineral.

Food rich in zinc include: eggs, meats, nuts, seafood, seeds, wheat germ, and whole grains.

Protein-packed foods

Protein is vital to build and repair body tissue and fight viral and bacterial infections. Immune system powerhouses like antibodies and immune system cells rely on protein. Too little protein in the diet may lead to symptoms of weakness, fatigue, apathy, and poor immunity. Choose lean sources of protein like skinless chicken, lean beef and turkey, beans, and soy.

Grandma's chicken soup

Chicken soup is a powerful mucus stimulant. It helps clear nasal congestion as well as thin mucus so you can better cough it up. In addition, research shows it may have a mild anti-inflammatory effect than can help ease cold symptoms.

Drinking hot tea is another great old home remedy. Hot tea helps to thin mucus and ensure proper hydration of the body. Green and black tea are filled with flavonoids, which are potent antioxidants.

Why Make the Switch to Online Personal Training...

2009-05-26T07:53:00.000-07:00

I gget this all the time..How does Online Personal Training work exactly? Is an online trainer right for you? Can you truly benefit from having an online-personal trainer? Lots of Questions for sure. Hopefully what follows will help answer your questions, resolve some myths, and help you decide if an online trainer is the right option for you.

Online Training Costs LESS.

The very first question I get asked is, “How much?” At a typical gym, personal training will range from $50-$100 for a 60 minute session. So, if you meet with that trainer 3 times per week at $50 for each one hour session, you would spend $600 for four weeks worth of training. This is a very economical way to achieve the results that you want, whatever your goals are!

Now what about your nutrition? It can be much less expensive to hire an online trainer to do both your training and your nutrition. Having an online trainer allows you all the benefits of having a trainer and a nutritionist with much less of the financial burden. Just think, that you can hire an online-personal trainer for your nutrition and your fitness goals for much less than what you would spend on a trainer for a months worth of training at a gym.

Scheduling Your Training

How does the scheduling work with an online trainer? Pretty simply, when it fits your schedule to train – go train. This is one of the biggest perks of hiring a trainer online; you set your own schedule. There is no need to coordinate your schedule with your trainer’s, and there’s never a need to worry about cancellations and having to deal with rescheduling. You can work out as late or as early as you would like because you have the plan and know exactly what you need to do for each workout. If something comes up and you have to change your workout time, you can, with no worries. You provide the commitment and discipline and watch the results before your eyes!

Hire A Qualified Professional Online Trainer

One of the greatest assets of this new online world we live in today is the access it grants all of us to leading experts in nearly every conceivable industry. Thanks to the Internet, I can tap into the expertise of renowned professionals in subjects ranging from business and marketing to health and science and everything between. The availability of good qualified trainers in your backyard, however, is much harder to find than you think. There are not always local trainers that have the same qualifications or experience in the fitness industry that you are able to find and hire online. When you talk about industry leading experts, unless you live close to one of these types of coaches, they are just out of reach – unless you find and hire one as an online trainer. The Internet gives you access to these experienced professionals that you wouldn’t normally be able to reach.

High Level Personal Accountability

By now you might be thinking about accountability? I have heard this argument used as one of the biggest concerns of hiring an online trainer. People feel that if someone isn’t right there, counting out their reps and pushing them to get on that treadmill, that they won’t be motivated to even get to the gym. There are a couple of tools employed by online trainers to maintain a high level of accountability. The first is that online trainers always have a check-in process. For example, they may have their clients send in weight, measurements, and, possibly, pictures every two weeks for them to review so that progress can be tracked and evaluated. This evaluation process serves a dual purpose for the client as it also provides an opportunity for both the client and the trainer to evaluate the effectiveness of the training plan. Training is results driven – do I look better, do I feel better, are my fitness goals being reached – and your online trainer will review this progress with you typically every two weeks to continuously customize and refine your plan for maximum results. Another tool is a dietary adherence chart. Some online trainers require clients to mark each meal eaten during the course of their evaluation period to see how well the client has been sticking to the food plan that has been set out for them. Again, not only are you faced with written accountability, but you are also able to evaluate and explore the effectiveness of the plan – or maybe your lack of adherence to the plan. Finally, never forget, you are paying for all of this! You made a personal commitment to get into the best shape of your life and now you add in the financial commitment to recruit the expertise to do it the right way and that combination should push you to go to the gym and get the most out of your dollar.

"How Do I Learn the Exercises?"

Another concern felt by those considering hiring an online personal trainer is that uncertainty of how to actually do some of the lifts and exercises in the program. However, I have found that with the Internet and computers being such a simple way of communicating, this problem can easily be combated. I use YouTube and Muscle and Strength mostly to show you how to perform the lift correctly. Within your program each exercise will be linked to an exercise database telling and showing you how to do the lifts the right way.

Communication is Key to Success with Online Trainer

Moving online is scary at first. But it works as well as, if not better. That’s a lot of confidence in the online marketplace. The reason for this confidence is the ease and convenience of being able to communicate with anyone, anywhere, any time of the day. With an online trainer, you are able to ask questions that will be answered at a faster speed than if you had to wait for your next scheduled appointment.

Hopefully this information will help answer some of your questions and address some of your concerns about online personal trainers and will give you enough information to see if this is the right option for you. Do your research when it comes to hiring someone to help you reach your fitness goals. You have made an important decision in choosing to lead a healthy lifestyle and hopefully you will find that hiring an online personal trainer will provide you with more bang for your buck, more convenience, better access to expertise and better communication with them in the long run, on your journey to a healthier you!

"Creating a Happier, Healthier, You"

www.tabmassage.com

Creating Flexibility

2009-05-15T05:49:00.000-07:00

http://www.trickstutorials.com/index.php?page=content/flx3

This is my preferred site on "how and why" a proper dynamic warm up is essential to your workout! Also teaches you how to apply these principles to everyday health!

Tricia

www.TabMassage.com

Our Body.... Our Vehicle

2009-05-14T07:42:00.000-07:00

Imagine your body is a car. It is the vehicle that gets you where you want to go, it performs all of the functions necessary for you to live your life. If your body is a car it needs fuel to function and run on a daily basis. But what happens when you over fuel a car? The gasoline spills out. Your body works in much the same way. Instead of gasoline, we use food for fuel. If you over fuel your body by eating too much, that fuel also spills over, only in your body the “spill over” is fat!

Calories are units of energy that we receive from the foods that we eat. Every person needs a certain amount of calories each day in order for their body to perform. Your body uses calories whether you are working out in the gym or grocery shopping, whether you are standing in line at the bank or sitting perfectly still on your couch. Your body is burning calories even while you sleep at night. Of course, the amount of calories you burn up during an hour of exercise is significantly more than the amount you use during an hour sitting on the couch!

When you provide your body with more energy than you are using in a day, it has to spill over somewhere. The results of over fueling can be an excess of fat in your tummy, thighs, behind or arms! Each body is different so there is no telling where your body will decide to store this excess fuel!

In our fast paced society the tendency to over fuel has grown exponentially over the last several years, resulting in a severe increase in overweight and obesity among adults and children. A serious lack of physical activity and overeating are causing the American peoples’ waistlines to expand, and their health and fitness levels to decline. Basically, there are a lot of cars that just sit in the parking lot all day, yet they are still being filled up with fuel! That’s a lot of spill over!

The type of fuel you provide your body with is very important. The higher quality foods you eat, the better your performance is going to be. If you want your car to perform at its best you wouldn’t fill it with cheap and dirty gasoline or oil would you? Instead you would provide it with the highest quality fuel so that it would function at its optimal capacity and stay in the best condition possible for a long time. Why on earth would you treat your body any differently?

Filling your body with poor quality fuel such as sugary, fattening and calorie dense foods can affect the health of your “vehicle”. Your engine may start to break down in forms such as heart disease, diabetes, high blood pressure or high cholesterol!

Your body needs high quality foods in the proper amounts each and every day to stay fit and healthy, and to perform at its optimum. In order to avoid the fat “spill over” you need to eat nutritious foods. The highest quality fuel comes from foods such as vegetables and fruit, lean meats such as chicken, turkey or fish, healthy fats from nuts or avocadoes, energy boosting carbohydrates from sources such as sweet potatoes, brown rice, or oatmeal, and low fat or skim dairy products. With these foods as the staples of your healthy eating plan, you are sure to function at your max capacity.

Eating small meals frequently throughout the day will prevent you from over fueling and causing calorie “spill over” better known as weight gain. You also need to exercise and use your body for physical activity every day. A car that sits in the garage and is never driven will start to break down and deteriorate, the same thing will happen to your body if it isn’t used to move as it was intended!

Start caring for your body in the same way you would an expensive vehicle, with the right type and amount of fuel you too can be a fit and healthy high performance machine.

If you are interested in T.A.B. Massage & Fitness's Online Fitness Coaching Services, please visit our website... www.TabMassage.com

Michigan 2009 Pics

2009-05-12T06:53:00.000-07:00

Recap on the Michigan

2009-05-12T06:35:00.000-07:00

Today is the Tuesday after my "tied for 1st" place finish in the Tall Class at the NPC Michigan State Championships on 5/9/09. I stepped on stage for the 3rd time and stepped off with goosebumps! Emma tweaked my training and nutrition for the 6 weeks in between the Novice in March and the Michigan. It showed too! I came in tighter and fuller! I also hired IFBB Pro Nicole Wilkins-Lee to help me with my stage presentation.

I came away with what I set to accomplish, which was my National Qualification Status. I did it! I set a goal, made necessary plans, took action and executed!!!!!! Behold the power of goal setting! If our goals are not serious, how then can we be serious about them!

My dear friend Adrienne came out to the competition all the way from Jersey (she was here on business too). She definitely helped keep me calm and centered throughout my last few days leading up to it. She is someone that I can share my passion for the Lord and my passion for Nutrition and Training with.

Matt has alot to do with my success too. For if not for him and his love, support and dedication to me, I would not be where I am today in my Fitness career or with TAB Massage and Fitness. There is a reason for everything in life. We may not understand "why" and maybe never will.... but trust in your guidance and it never leads you weary.

My trainer, Emma, and I are discussing on our next steps for my National Stage Debut. So more on that later!

5 days from the Michigan

2009-05-04T19:24:00.000-07:00

As the night draws to an end on this monday, I reflect on what is upon me as I tidy the house before my friend Adrienne arrives tomorrow night from Jersey. She's on business in Romulus this week and has extended her stay here to be here for my show.

I sit here eating my last salad for the night along with my egg whites and supplements getting ready to stretch before bed. I practiced my posing more again today and things are on target!

Today was just a cardio day as I head into my last two workouts on Wed and Thurs before I rest and refuel. I really like how I feel and look coming into this show as my and Emma's goals were to come in looking full and solid. Several people made the comment this last week that I look bigger like Ive added some mass since my last show at the end of March. Rather it was tweaking my carb intake to correlate with my training to achieve that full look. My training sessions have been wicked the 4 weeks in between shows.

Depending on how I place this Saturday will determine my next steps. Will I qualify for Nationals or dont I? And that will determine what Emma and I do and what we need to bring to par for August.

So I am off to finish my last meal, put my feet up after an awesome busy day! Thank the Lord for all that I am blessed with.

Coming Full Circle

2009-04-23T15:48:00.000-07:00

I have had the blessing of sitting and observing the clarity of silence today. Paying attention to how I was acting and feeling with unexpected downtime today, brought awareness of how I am Living the Great Path. Today I accepted calmness in my schedule as yesterday was a whirlwind! I was okay and happy with the calm as it allowed me to connect with my inner passion. Knowing that this too shall pass and that change is the only thing consistent in life. Today was a great day, with exactly what was needed as I accepted what was offered... living in the Now.

Why Alcohol slows your fat loss and your muscle gains

2009-04-17T12:00:00.000-07:00

The truth about alcohol and transforming your physique

http://www.shapefit.com/alcohol-calories.html

Prevention with Self Care

2009-04-08T07:23:00.000-07:00

As the days pass, I see more and more clients with bad hips. Even more on the norm, I am seeing clients with hip replacements. All the while, over the years leading up to the "straw that broke the camels back" where you are in so much pain, now is the time to something about it.

Orthopedic surgeons now see and give props to "prevention". A client I have seen over the last year came about this article in the Livingston Argus April 7th 2009. I did his gait analysis and realized that years and years of having a dropped arch has had his body compromising, causing bowed knees and a hip that grinds in its socket with every step. Here is the article...

http://www.scrippsnews.com/node/42233

So all the while, when you think that you are "okay" and can skip that session with your massage therapist, and that one skipped session lands you without getting "preventative care" for months and into years..... think of what compensations your body could be making all the while.... and that one day your knee starts to bug you persistently.... day in and day out.... now you decide to give your massage therapist a buzz!

The point is ........ Prevention is Key. Don't allow yourself to get behind in the game... You might end up playing catch up, or worse.... getting so far behind that the only option is coping.

A New Chapter

2009-04-06T17:22:00.000-07:00

Today stands as the first day of the rest of my life.......

As alot of you know I have my own massage therapy and total wellness business. I am also an NPC Figure Competitor (think of a mini-bodybuilder). And why I label today as the first day of the rest of my life is because I had a revelation, a clearing of thought.... (a confirmation if you will) after a long over-due conversation with a dear friend, Adrienne that lives in PA. I met Adrienne on bodybuilding.com 3 or so years ago and really connected as our passion for the sport of transforming our physiques was the heart of our relationship. We don't talk often, but we keep up with each other of Face book thank goodness. But when we do get to talk, its like talking to a long lost sister. It could go on for days! We talked about our passion in The Holy Spirit and the passion of our bodybuilding. We simultaneously thought, how could one let God lead and direct our thoughts, actions, beliefs and lives, but still strive to achieve goals? I asked her about my competing and how would I know if my competing career was something that I just wanted, or was it something that God wanted? I have to say that in talking with Adrienne I had answered my own questions. So I want to take a second to explain what I came up with......... especially to those that are my clients that may not fully understand my pursuit of the stage.

My passion lies within helping people. I'm a philosopher, a thinker, a believer, a dreamer. I want to give back to others because, fortunately I have made it through many many strong holds and years of fear and failure. I have been put on this planet for you. To help you in anyway that fits you. I can help teach you about your body and why it hurts the way it does and how to fix and prevent pain; I can help teach you how you can heal yourself with pure, whole, natural foods; I can help teach you that no matter your history you can achieve anything. I am able to persevere through all of this to better myself.......to be the best I can be,.... for you. And with that, I noticed that when I am not disciplined with my nutrition and training it affects my performance in my workplace in a negative way. My competitions allow my business and its growth and outreach to be fruitful. I am more efficient, stronger, smarter, intuitive and passionate. My competing impacts my life in a positive way. It is my vision to create a complete wellness center for my clients; to create a nation of people that want the best for themselves to in turn be the best for their loved ones, to create a nation of healthy, happy people. My competing has nothing to do with what I want in life. My competing is about full filling God's purpose. When I'm 40 and hang up my heals and suit, I will be able to do so much more for the greater good. I know now that.... and refuse to doubt myself any longer.

Namaste`