Bout With Gout

12 03 2020

12 March 2020, By Marc Woodard

The most common signs of gout are sudden (acute) redness and inflammation around joints with intense pain. Most often people’s bout with gout occurs at the first joint attacked, with arthritis like symptoms at the big toe. Once gout forms, due to the nature of inflammatory properties it can spread throughout the body (medically referred to as poly-articular gout).

Patients initial symptoms include – an intense throbbing pain, whereas the big toe and/or foot is reddened and swollen beyond belief. These signs and symptoms may occur infrequently, then become chronic if not treated by a medical doctor.

Gout in foot

Gout and Arthritic-Like Conditions – Although there is much similarity in osteoarthritis and rheumatoid arthritis (RA) the difference is RA afflicts up to several joints at a time, where gout usually impacts one joint at a time and typically starts in the feet.

Once gout sets in it can be so painful one can hardly bare to stand, walk or have a bed sheet touch the toe. A chronic gout situation can also occur within other joints of the body, i.e., ankles, knees, fingers, hands, elbows and wrists… whereas – Tophi – “Uric acid crystallization” spreads to other part of the body.

Ten Foods to Avoid to Decrease Gout Risk

Purines are a part of our biology and introduced into the body through diet. The by-product of Purines is uric acid. Purines are part of human tissue. A diet high in Purines are known to increase gout risk. Those high Purine-Rich foods are:

Alchohol is high in purines; Certain fish: herring, tuna, mackerel, sardines, codfish, trout, and haddock and anchovies [Salmon is a low purine alternative]; Wild Game; especially rabbit, venison, quail, pheasant, and goose – Tip, white meats [turkey, chicken] rarely cause gout attack; Sea foods: avoid scallops – Tip, Low purine sea foods are lobster, shrimp, salmon, and crab (6-8oz). Organ Meats; tongue, liver, brains, kidney, heart and sweetbreads, etc. Beer; wine in moderation is allowable. Sugar Drinks; avoid all foods with high-fructose corn syrup. It’s best to stay with natural fruit juices. Certain vegetables; plant foods like dried fava and garbanzo beans are high in purines, also: cauliflower, mushrooms, asparagus, peas, spinach, and cauliflower.  Certain Fruits: pears, dates, lychees, prunes, plums, cherries, and pears – it is suggested if eaten in moderation, may not cause a gout attack. But if they do, avoid consuming them. High-Fat Dairy Products; Those with gout should avoid consuming too much ice cream and milk. Various studies suggest contradictory evidence – whereas the following dairy products may decrease gout risk: cheeses, yogurt, and ice cream [consume in moderation].

Ten Most Common Symptoms of Gout

Diets with high purines and protein have long have been suspected of causing gout. Uric acid crystals can be transported by blood circulation and deposited within targeted joints that breach the bursa sacs throughout the body. Bursa sacs are our fluid protective cushions around body joints that protect joint tissues. They can become breached by elevated uric acid levels that form crystals within certain joints of the body. Gout can lead to a chronic bursitis [swollen bursa sacs]. A condition where surgery may be required. Gout is considered one of the most painful forms of Rheumatic conditions and afflicts an estimated 840 out of 100,000 people in this US. Gout accounts for approximately 5% of all cases of arthritis.

Pain in big toe – whereas uric crystals form in joint; and make it incredibly sore to walk on; Tenderness – after chronic toe pain condition subsides, or prior to another gout episode; Swelling – to decrease swelling and inflammation and pain once gout symptom occurs, use cold compresses and see a doctor for medically prescribed drugs. Pain Attacks – sudden pain distant from the toe, often occurs simultaneously in the feet, or legs lower extremities. Felt mostly during standing or walking. Night Pain – Any pressure on big toe or foot, even a bed sheet can exasperate the pain condition once gout has set in. Redness – A red bloated skin condition on or near the gout site is a common. Kidney Stones – The build up of uric acid is also a cause of kidney stone formation which leads to very painful urination and bloody stream. Other secondary symptoms: low back and abdominal pain, nausea and vomiting. Tophi – Uric acid crystallization in other parts of body joints. Check for crystallization nodules to confirm on the ears, hands, ankles or elbows. Biopsy of the nodule can confirm a gout diagnosis. Fever – Gout can also cause nausea, fatigue and flue and fever-like symptoms. Peeling Skin – With swelling comes inflammation and damage to skin cells: itching, cracking, dry and bleeding skin surface.

It is highly recommended if you experience any of the signs or symptoms listed above, avoid high purine foods and seek medical treatment right away to keep your bout with gout at bay.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2020 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your free monthly newsletter.





Ageless MirrorAthlete Pacific Book Review by Allison Walker

8 03 2020

Updated: 8 March 2020, Marc Woodard

Learn More About Ageless MirrorAthlete book and the author by clicking on the book link and reading the free preview.

Title: Ageless Mirror Athlete: Overweight and Unfit No More Author: Marc T. Woodard Publisher: iUniverse ISBN: 978-1-5320-5373-3 Genre: Health and Fitness Pages: 367. Book can be ordered on Amazon, B&N and iUniverse: Hard and soft book cover and digital copy.

To view Ageless MirrorAthlete original pacific book review listed at their website [click here]

Pacific Book Review, by Allison Walker, June 2019

“The weight loss industry should be ashamed, opines lifestyle consultant and author Marc Woodard. Fad diets, the inundation of weight loss pills, and fitness equipment that sits in the corner gathering dust sells people gimmicks instead of solutions. Woodard’s book, Ageless Mirror Athlete, promises to expose the industry’s cheap secrets and offer readers a healthier way to live.”

“As a person looking to make a healthy lifestyle change, to lose weight or gain strength, maybe even to manage a disease, you are entrusting your lifestyle coach with not only your well-being, but with your life. Woodard knows this, is passionate about his job and it’s clear he holds equally high standards for others in his industry. This is why Woodard scorns the half-truths of weight loss products, and favors a more wholesome diet, regular exercise and good old fashioned calorie counting along with self-awareness. “

“Calorie counting, or at least awareness of caloric intake, is a key component of Woodard’s fitness plan. Understanding your body’s basal, resting and exercise metabolic rates is how Woodard’s clients lose weight safely, without sacrificing the foods they love. The book becomes technical, explaining the differences between carbohydrates, fats and protein; how the body utilizes each nutrient; and how to calculate how much of each you need. Thankfully, Woodard follows up with, You don’t have to finish reading to begin losing weight and feeling well right now. Instead, Woodard says, make a commitment to daily walking and minimizing processed foods. Ageless Mirror Athlete scorns fad diets in favor of this holistic, educated approach. As an example, Woodard points to high protein, high fat diets like Atkins and KETO. These diets work by throwing the body into a metabolic state of ketosis, wherein you lose weight very quickly but may suffer health complications with continued use. Woodard notes an extended state of ketosis may result in gout, kidney stones and kidney failure.”

“The Ageless Mirror Athlete plan focuses on habitual adjustment to daily routine, since unless you can maintain your lifestyle long-term, no diet or exercise plan is going to work for you. Instead of limiting the types of foods you eat, people learn a better awareness of the food being consumed, the quantity and their nutrient value. Exercise plans favor daily walks or bicycle rides. By making healthier lifestyle choices, clients have greater sustainable energy to get through their day. Woodard offers the example of a client, Sally, who was placed on a popular diet plan by a previous lifestyle coach. Sally was eating a high carbohydrate, low fat, low protein diet. At first she was able to meet her exercise goals, but eventually found she barely had energy to get through her work day, never mind spending energy working out. Under Woodard’s tutelage, they developed a more balanced diet plan to give Sally more energy, and an exercise program she was more easily able to commit to. Several months later, Sally lost weight and still practiced her healthy lifestyle.”

“Just as he promises, Woodard is the real deal. He promises to expose the truth behind the weight loss and body building industries, and he does. Ageless Mirror Athlete is a no-gimmicks call-out to all the diet plans, weight loss pills, and exercise equipment founded of false promises made by commercial interests.”





Use Opioids Effectively to Control Pain and Reduce Health Risk

15 03 2019

Live life to the fullest and pain free.

Last Updated: 3/15/2019, Marc Woodard

Scientific studies prove, pain relief decreases while pain sensitivity increases from excess use of opioids.

In other words, if you’re a chronic pain sufferer and have used opioids for long periods of time, greater sensitivity to pain will occur. Especially when patients ignore the doctors prescription program.

So you ask yourself, how could taking more pain killers cause greater sensitivity to pain?  “I thought pain killers were supposed to lessen the pain.” This is true if you are following the  doctor’s pain management program. When pain pills are over prescribed, or used in abundance – the body builds up tolerance to them and you feel more pain. The medical term for this relationship is referred to as Opioid-Induced Hyperalgesia (OIH). Taking too many pain pills is the cause of more physical and mental pain addiction and increased health risk and accidental death.

Simply stated, OIH is “pain intolerance,” meaning: to become more sensitive to any pain stimulus. How does tolerance to pain killers cause more sensitivity to pain? The best way to describe this is your body produces a morphine like substance (via spinal cord secretions) known as endorphins to alleviate pain when you stub a toe, or slam your finger in a car door for instance.

This substance lessons the painful stimuli experience. If a person takes “too much for too long” morphine like drugs, then the spinal cord no longer secrets the body’s natural pain relief agent.

So when your body hurts really bad (chronic) you no longer have that supplemental “natural” pain killing agent in your body. Instead, you solely rely on your prescriptions.  The pharmaceutical prescription at this point is not enough to provide adequate pain relief. Taking “too many” pain killers results in an overall increase in pain sensitivity because the pain patient now blocks the body’s ability to dose/mask pain naturally for lack of the body’s natural morphine like defense.

In recent years the FDA (Food and Drug Administration) introduced REMS (Risk Evaluation and Mitigation Strategies) guidelines to help manage the known risks for pain medication use. This is a program intended to improve upon patient safety, education and compliance to mitigate risk of abuse, addiction and serious side effects through smart physician-to-patient consults.

Once these guidelines became known to the pain patience, there was fear (amongst some) REMS would result in limiting their access to needed prescriptions. This is simply “not” the goal of the FDA REMS guideline program.

Why would pain patients fear such a thing? If your addicted to pain killers and you have a risk evaluation (REMS) by a pain managing specialist, it may be determined the best course of pain alleviation may be to switch pain medications, or reduce the dose, etc. For example, a patient prescribed transdermal fentanyl medication may be reduced dosage by 25%. [Note: Fentanyl is only prescribed for the most serious chronic pain cases and is reported as one of the most lethal drugs an addict could put in their body unmonitored. Death has occurred simply through skin absorption and inhalation]. Fentanyl is a potent synthetic (man-made) narcotic]. A 100g dose of fentanyl is approximately equal to 10 mg of morphine. Fentanyl stimulates receptors on nerves in the brain to increase the threshold to pain.

So when a pain patient has been using Fentanyl to alleviate pain, a reduction of dose by 25% will appear odd to a patient, but necessary to get pain under control. It takes a bit of education and understanding on how to use high dose pain killers safely and effectively.

After REMS application during a 4 week period – with reduced dose – patients report overall improved coping ability with pain sensitivity.

Click on the book image and learn how to control pain naturally.

If pain is not managed effectively, secondary health risks can and do occur.  The list below targets the health risks. If you are a patient on pain medication and experience any of the symptom and signs listed below, contact your primary care physician immediately to get help.

1. Opioid-Induced Hyperalgesia – Ineffective pain relief.

2.  Respiratory Depression – Slow rate of breathing, loss of urge to breathe.

3.  Central Nervous System complications – Dizziness, euphoria, drowsiness, etc.

4. Cardiovascular – Decreased blood pressure, edema (swelling), slow heart rate.

5.  Musculoskeletal System – Osteoporosis, muscle rigidity and contractions.

6.  Skin System – Itching, “this may not indicate allergic reaction.”

7.  Immune System – Data suggests long-term use, indicates immune suppression.

8.  Pregnancy & Breastfeed-Neonatal depression, avoid opioid use during feeding.

9.  Ocular System – Constriction of pupil.

10.  Gastrointestinal System – Constipation, nausea, vomiting, bowel problems, etc.

11.  Genitourinary System – Urinary retention.

12.  Endocrine System – Hormonal and sexual dysfunction.

13.  Withdrawal Syndrome – Runny nose, shivering, diarrhea, gooseflesh, etc.

14.  Constipation – Increase fiber intake, and/or use stool softeners will help.

The FDA REMS guidelines are now required within all pain patient-physician consults; providing the patient an excellent opportunity to learn about the benefits and risks of using pain killers. This program will no doubt reduce prescription addiction and secondary ill-health risk factors that also decrease accidental deaths and lawsuits.

Enjoy life with family pain free.

If you now have a problem with addiction and/or your pain is getting worse, or out of control – ask for help and get a referral to see a pain management specialist [Physiatrist].

Through smart pain management consults, education and timely/applicable self-referrals your pain alleviation program will work safely for you. Taking a self interest in your chronic pain and addiction circumstance is important if you want to continue living life to the fullest with loved ones.

References,

  1. Pain Pathways, http://www.painpathways.org
  2. Federal Drug Administration, http://www.FDA.gov
  3. American Chronic Pain Association Consumer Guide, http://www.theacpa.org

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET.  2019 Copyright, All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter. 





Diabetes Dietary GI (Glycemic Index) and Weight Loss

23 10 2016

Healthy body weight keeps us fit, increases mobility endurance to see more of the world around us.

Author:  Marc Woodard,  “Healthy body weight increases mobility and endurance to see more of the world around us.  Natural whole foods are a big part of this equation.”

Last Updated:  23 October 2016

A good way to manage diabetes and weight loss is to understand the connection between carbohydrates and effects on blood sugar levels.  Learn how to apply the Glycemic Index (GI), choose healthier foods and maintain blood sugar at safe levels while losing weight.

This is an index that ranks carbohydrate foods on a scale of 0-100.  Zero being foods low in absorbable blood sugar and 100 the highest absorbable sugars from foods.

The higher the GI value of foods the higher the blood glucose level in the body.  When blood sugar levels increase from foods consumed the body produces more insulin to store it until the energy fuel is needed to get work done.  When blood glucos levels are sustained over ~105-110 for a period of time it often results in unwanted weight gain and for others disease.  The food groups listed below are determined by many in the health and dietary profession as healthier food choices for diabetics.  Because they are low absorbable sugar foods they are slower to digest and absorbed into the blood.  This helps to lower and maintain blood sugar levels.

I wrote a previous article “Diabetes a Serious Disease.” Click on the link to learn more on topic.  In short, diabetes is defined and diagnosed as type 1 or 2.  Whereas insulin function is critical to maintain blood sugar levels and metabolic receptors use it to nourish and fuel body movement.  When either of these systems break or become less efficient at utilizing blood sugar then risk of disease, or aggravation or worsening of pre-existing ill-health condition may occur.

Once diagnosed as a diabetic it is wise to consume lower absorbable carbohydrate foods.  This choice will help to mitigate damage to nerves,  blood vessels and alleviate diabetic nerve pain.  While reducing excess body fat known to contribute to cardiovascular and circulatory disease.

It is the complex carbohydrates “e.g., whole foods multi-grains and fibrous fruits and vegetables” that also delay hunger pains and support weight loss while alleviating diabetic symptoms.

However don’t be fooled in believing low glycemic foods alone will fully address overweight problems.   Although simple and complex carbohydrates are necessary in the diet, it is the quantity, or total calories consumed in a day that cause body weight to increase.   Eating too much of anything, including healthy foods while living a sedentary lifestyle can lead to any number of health problems.  Not addressed in this article are other factors that may contribute, or lead to diabetes and obesity.  Such as hormonal, immunological and genetic factors.  Maintaining a healthy diet is part of the health equation, but only a medical specialist can determine through diagnosis if other treatment or prescription is necessary to achieve your healthy lifestyle goals.

Below I provide a popular listing of low sugar foods good for overall health and weight management.  The American Diabetes and American Dietetic Associations have not yet adapted the GI concept.  It appears this has more to do with lack of empirical evidence required of each food listed and resulting degree of benefit to a diabetic patient.

If you suspect your diabetic or have long term overweight or obesity challenges, I highly recommend you request a referral of your primary care physician to see an endocrinologist, diabetic or metabolic specialist.  Then request relative laboratory tests to ensure your blood sugars and metabolism are functioning at safe levels.   Also, discuss managing your diet through healthier food choice by using the Glycemic Food Index (GI) as a safe guide to identify low absorbable sugar foods.  Prior to physician visit select the foods you prefer from the index.  Then consult with the doctor in determining if those choices are right for you.  For a full GI listing ask your doctor, use an Internet search engine, or visit your local book store.  Below represents the short lists.

Lower Glycemic Food Index (GI).   Sugar alcohols (Sorbitol, Maltitol) Soy drinks, milk, yoghurt, Sweet potatoes, yams, vegetables, Fruits – plums, pears, peaches, grapes, grapefruit, cherries, bananas, apples, avocados, fresh juices.  Dried beans, peas, lentils.  Spaghetti, pasta, Basmati rice, Whole grain breads and pita Nuts and seeds.

Higher Glycemic Food Index (GI) Quicker Acting Carbohydrates Ice cream (low-fat), frozen yogurt.  White bread, doughnuts, croissants, rice cakes, bagels.  White potatoes, corn, white rice.  Low fiber cereals – Cornflakes, RiceKrispies, Fruit loops, etc.  Pineapple, cantaloupe, watermelon, ripe bananas.  Soda, sugar sweetened sports and energy drinks.  Candy, sugar.

Since I’m not one to follow the letter of the dietary law, I do eat some high absorbable sugar foods in moderation.  But mostly I consume foods listed in the lower GI.  It’s not because I’m a diabetic, I just prefer those foods.  If you get into the habit of choosing healthier foods, after about 2 weeks you’ll begin to naturally crave them.

It is the hyper-palatable, or over sweetened processed foods by food engineers and unhealthy alcohol and mixed drink habits that addict us to the high absorbable sugar products.   Breaking the simple carbohydrate  food habit by learning how to moderate it in the diet is a challenge for some.  For others, not so much.  Give a healthier food choice a try and see if you can begin a new and healthier dietary habit.  If it works for you, you’ll feel better, have more energy, lose weight without hunger pains and mobility and fitness levels will increase.  And just maybe you’ll be less dependent on some medications and want to do more daily exercise.

As a side note…  never forego taking prescribed medications even if you improve diet and have significant weight loss and relief of diabetic symptoms .  Follow all doctor treatment and prescription advise.   Only a doctor can determine if removal of certain meds is right for you.

Take the low glycemic diet challenge and explore the world one step at a time. "You Can Do It!"

Take the low glycemic food diet challenge.  Explore the world one step at a time. “You Can Do It!”

If you’d like to prepare healthier foods for your family, check out our book store at the home site to find recipe books, specialized diets and cook books, etc.  These books & magazines provide a plethora of different ideas on how you can prepare tastey foods for those with diabetes, or those looking to get more fit and lose weight.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2016 Copyright, All rights reserved.  MirrorAthlete Inc.,  Publishing @: www.mirrorathlete.com, Sign up for your free monthly eNewsletter.





MirrorAthlete Book Release Update, Principled Fitness and Healthy Lifestyle Philosophy

18 08 2016

Life's Journey knows no limitations.

“Life’s Journey knows no limitations.” Marc Woodard hiking through the Nevada Desert.

 

Updated: 18 August 2016

The long awaited 10 year book project and publication is now in final editorial review with planned release date scheduled, 1st quarter of 2017.

Insight into the books content,

Our book reads like no other fitness and healthy lifestyle competitor book in the marketplace.

It is loaded with unique personal, fitness consultant and client perspective, relative people stories, etc., self-help tool kits, forms, tables and satire graphic depictions that support each chapter’s unique content and so much more.

These illustrations, stories, lessons learned and teaching points provides the reader with an enjoyable, entertaining and interactive experience while learning consumer and fitness trainer and health consultant wisdom.  And healthy living techniques that can be used to improve quality of life for decades to follow.  In many ways the content was developed and designed to be a timeless fitness and healthy lifestyle book of how to live life to the fullest.  And applicable to all demographics within any environment or culture.

MirrorAthlete has evolved through an exercise science discipline applied within a fitness consulting practice throughout the years.  I’ve taken multiple client and personal lifetime experiences and fitness programming successes and defined, related and applied these things with a very unique perspective understanding Westernized cultural habits and behavioral impact on health.  Our principled fitness and healthy lifestyle doctrine is based on MirrorAthlete® Principled Fitness and healthy lifestyle Philosophy .

The knowledge within this book allows anyone to succeed in creating a customized fitness and healthy habits lifestyle program without the cost of a professional trainer or specialized fitness and health consultant service or products.   The information you need to know is broken down by easy to understand principles, multiple professional citations, consumer safety awareness, client examples, consumer weight loss; strength, endurance and competitive training knowledge and wisdom, to include how to identify physical enhancement fad and scam services and products; medical referral insight and so much more.   And most important how to build a customized fitness and healthy habits lifestyle plan and implement it relative to your lifestyle needs.  Then gets you to the next fitness level naturally if you’d like to take that challenge.

If you lack motivation to break a bad habit, addiction or get started with a basic healthy habits program, or advance your fitness and healthy lifestyle goals, we shown how to overcome low motivation by increasing will power to stay the course.    As you work towards your fitness goal, you’ll do so without worry of applying a restrictive diet plan, or purchase of expensive physical enhancement product, service or gimmick to reduce body fat, build muscle, etc.  We don’t sell hype, only information on how to achieve natural fitness and healthy longevity change results which are backed by hundreds of professional citations and client story examples.

The marketplace is littered with manmade products and services that promise fast results… some appear to work short term, while others don’t work at all and in both cases increase health risk.  In the long run addiction to manmade consumables loaded with unnatural chemicals increase health risk.  Consumers need to know, they don’t have to go the unsafe route to achieve these goals at the expense of health.

We know the marketplace won’t provide consumers the entire health risk picture regarding unhealthy, addictive and dangerous products for good reason.  There’s no money in it for them.  Half truth testimonials that promise quick fitness and health results sell.  The other half truth is man manipulates and injects addictive chemical and genetically engineered ingredients into consumer foods and supplemental products known to cause health problems and as previously stated “not popular selling points.”  We expose these consumer and marketplace truths.

If you’re tired of paying hundreds and thousands of dollars for fitness and diet products and services that don’t work long term, or don’t work at all and tired of being overweight and unfit, look no further.

MirrorAthlete Inc., is uniquely positioned through years of practical and scholastic healthy lifestyle experiences and consulting services which enables us to easily expose these hard to find industrial and marketplace secrets.    It is for good reason these consumer industries hope the majority of you never discover what’s revealed in this book.  Our unique principled philosophy as applied to our K-12 schools and healthy community plans threatens to fundamentally change the fitness, health and medical marketplace supply and demand and profit margins model and governmental organizations.

I personally show how to apply these healthy lifestyle concepts by detailing these 18 Powerful Fitness and Healthy Lifestyle Principles [MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy ]These principles provide the building blocks you learn to master in order to customize your own fitness or healthy habits program without breaking the bank or your body.

The book is an interesting, energetic, optimistic and exciting read in itself.  But more so by way of each ending chapter there’s an ongoing personal fitness challenge and personalized message by ‘yours truly’ relative to each chapters content.  By connecting each chapter principle and content dots this way, I further show how MirrorAthlete principled philosophy can also be applied to improve any physical adversity scenario, i.e., illness, disease, limited mobility.  Those with physical and mental adversity challenges can relate and use the same tool box’s provided within the chapters to help advance any desired fitness or health need improvement.  Thereby allowing one to take control of their health and immobility predicament and continue to live life to the fullest in the best way possible.

We ask that you and your friends consider supporting our mission  “Saving a Nation in Pain,” by taking the following actions.   Visit our web site and look for the book publication release date.  Then purchase a book once released. We’d truly appreciate the support to expand our company resources and educational outreach message to put an end to the obesity epidemic plaguing our youth.

We also accept donations at our home site to further promote ill-health prevention and healthy lifestyle education for families and communities.

Another way to support us – If you believe in MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy, please click on the BLUE FaceBook “LIKE” button at our home page.  We appreciate your support.

To read the latest Q&A:  Marc Woodard Reflects on MirrorAthlete.

Additional Read “MirrorAthlete Book Publishing Story:” “Write Passionate Content, Publish a Book, Build your Business”

Good health to you and your family!

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.

 

 





Marc Woodard Reflects on MirrorAthlete

24 04 2016

Marc Woodard Founder of MirrorAthlete

Marc Woodard
Founder of MirrorAthlete, Inc.

Sid asked specific questions regarding information I posted on our first web site in 2007.

This provided an opportunity to share more of the company’s history with readers and reflect on MirrorAthlete moving forward.

Question(s) from Sid, 

    I can’t seem to locate your MirrorAthlete pain chronicles I read back in the early years.  I remember it as a unique informational pain management website. I can’t find the chronic pain tab at your new site.  Have your memoirs been moved?  Where can I find them?  And do you still take on clients for consultation and customized fitness programming?  I’m interested to catch up and learn more on how you regained your fitness levels after injuries and chronic pain. 

    A friend of mine coincidentally lives in your neck of the woods.  He said you also produced and sold nutritional supplements under the name of Dynamic Dimensions in Tigard and surrounding cities, while offering 1:1 services in fitness assessments in the 90’s.  You also programmed specialized training routines for a fee.  I’m looking for answers to keep the muscle mass I’ve worked so hard to achieve.  But now feel I’m losing ground because of back pain.  Although I’m working with my doctors and yet another fitness trainer, they don’t have that unique pain management perspective and experience I remember you had.  I see you’re on LinkedIn, FaceBook, and Twitter and also a city councilor in your home town since 2011. 

I do walk miles daily. Best aerobic activity one could perform daily

I average 55-60miles/week. Best aerobic activity for fat burning, body tone and muscular endurance and cardiac health at any age.

You appear to look fit, healthy and productive.  I also hear you’re walking over 8-12 miles daily on a regular basis.  I’d like to read the rest of your story and learn how I can get back on track with my strength training routine and other activities. 

Sid, your memory of the site and what I was doing years ago is impressive.  This caused pause to reflect on the makings of a company and personal growth.  Thank you for providing an opportunity to share more history and update our readers.

I began MirrorAthlete as an informational site to show how to alleviate and manage pain and still achieve fitness goals.  At that time I was also learning how to write and become a webmaster due to injury and years of limited mobility.  I focused on pain management because at the time I was injured with weight bearing and radiating nerve pain and other issues you apparently recall.  Those Chronicle entries read like a memoir reflecting upon better days.  And how I’d apply pain threshold limits using unique exercise and range-of-motion technique to increase fitness levels.  Then eventually regain my former fitness levels and physical abilities.  We’ll leave it at that… Most of “how” I got through the mental, physical and spiritual pain challenges is now divulged in a ~350 page manuscript soon to be published.

Initially I didn’t plan to make what I started a business when I began the MirrorAthlete pain chronicles.  I only knew I wanted to reach out and help others that were going through a similar physical adversity challenge.   At the time writing gave me something to do, kept my brain working and to remain productive somehow with limited mobility.

I also understood the value and application of continuing education, self-referred physician consultations and medical research data and information.  If there were solutions to be found, maybe I could fix a broken body full of pain.  And through sharing others might benefit.  Then one day I could put that information in a book and reach more than a few clients.  These actions ultimately changed my career path and the way I viewed life and the world.

At the time, I didn’t reveal to most including family and friends the encompassing battle I faced for years working through painful and depressing disability…  Eventually I found natural solutions to heal and much more about our industries, marketplaces, consumers and world commerce.  I also know there are mega-industries that don’t want a majority of you to learn what I found to get well.  Why?  Because it would impact and change generational values, habits and behavior.  In short, eventually cripple their power and control over social, political and economic matters.

Marketplaces are globally connected.

Marketplaces are globally connected economically, socially and politically.

To answer your question directly, the pain center tab link contained the pain chronicle memoirs throughout 2007 and those entries remained until early 2008.  I ran that journal for just over a year.  The chronicles also conceptualized my thoughts on a unique fitness trainer-consultant book. I jotted down those ideals in a notepad during a 1999 Mexican Rivera cruise while on vacation.  A book was one of those bucket list items.  Little did I know ‘those notes’ would be pulled sooner than later to write a manuscript.  It would also become larger than any project I’ve undertaken and harder to put into words than ever imaged.

Love Cruises. Coming back from Alaska. Last stop Victoria B.C., Canada. I walked a couple miles to get the shot, then walked another 4 to the heart of the city.

Love Cruises. Coming back from Alaska. Last stop Victoria B.C., Canada. I walked a couple miles to get the shot, then walked another ~ 3 into the heart of the city.

In early 2008 I decided to pull the MirrorAthlete Pain Chronicles from the site to begin writing the manuscript in hopes a publisher might take interest.  “Why not, it wasn’t as if I was going anywhere soon stuck using a wheelchair, crutches and cane.”  I wrote many manuscript versions, but lacked a creative vision and writing style.  For the most part I was a technical and communicative writer throughout my military and corporate career, not a creative one.  Two very different and distinct animals.

So there you have it.  It took years of failed articles and manuscripts to learn how to connect the industrial consumer dots, share my expertise in fitness and health matters, while writing with a factual-narrative flare to capture reader interest and imagination.  I look back at those Chronicle entries and early publications from 2007-2010; the writing style and grammar wasn’t good but the content had competitive potential.

In 2011 I nearly quit writing.  Those early manuscripts literally went up in flames.  But not the hundreds of chronicle pages I saved in archive files.  Those stories represent everything MirrorAthlete could become.  I knew something was missing to make the connection and conversion from “original MirrorAthlete concept-to-chronicles-to-book.”  Eventually I’d figure it out and the result would be a fantastic educational and thought provoking fit-healthy lifestyle, trainer-consultant book for all demographics and generations.

Luckily one day in early 2012 while on a long walk, a light bulb went off in my head.  I figured out what was missing.  It was a principled philosophy of tenets I believed in, lived by and provided to my clients.  I should have seen this years ago, but I didn’t.

Jefferson Library within Congressional Library Washington DC

Jefferson Library within Congressional Library Washington DC

If I would have taken a philosophy course in college maybe I would have got it sooner than later.  Oh well, a decade later is better than never.  Once I incorporated those principles into the umpteenth manuscript “I don’t know I lost count.” I knew I had something a publisher might take interest in.  This is when the real work began.  The publisher sent it back, you know “my umpteenth manuscript” with 550 change requests.  What a defeating blow to my ego!

Putting my pride aside, I had to make a decision.  Quit or press on.  I’ve never quit anything I began without exceptional effort to achieve a win.  Of course we don’t win at everything in life.  However, I know without trying, you never know what you’re made of and what can be accomplished.  So it’s no surprise to anyone who knows me well.  I don’t quit easily, especially when motivation and passions run high.

Now 4 years later I’ve learned how to write a book, build and maintain a website, edit and publish articles online [a continuous learning process].  I’m now in the final stages of detail required for book publication.  The manuscript now fully incorporates our 18 tenets listed below.  These are the beliefs I lived by as a fitness trainer and instructor and used to develop customized fitness programs for clients.  Currently, my role in the company is a healthy lifestyle writer-consultant for MirrorAthlete Corp.

MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy is based on these 18 tenets by Marc Woodard

1   “Optimize fitness results by defining and relating to applied fitness practices.” 

2   “When kids value healthy habits future generations benefit.”

3   “Working muscle metabolism prefers specific fuel mixtures to optimize fitness results.” 

4   “Due diligence prior to purchasing fitness product or services is wise.” 

5   “Balanced food nutrients and activities sustain health and fitness levels” 

6   “Consumer needs and wants determine the marketplace supply and demand.”

 7    “Removing a bad habit may require a substitute practice to achieve the objective.” 

8   “Man adds hyper palatable ingredients in foods that addict and harms health.”

 9    “Relating to lab results can influence lifestyle change and consumer choice.”

 10   “Successful Weight Loss does not Require Abstinence from the Foods you Love.” 

11   “Select’ Cooking Fats Benefit Weight Loss, Health and Fitness Goals.” 

12   “Childhood experiences influence adult habits and behavior.” 

13   “Commit to healthy lifestyle and achieve fitness goals.” 

14   “Chemically and genetically engineered foods are bad on health.” 

15   “Healthy lifestyle releases body chemicals that support well-being.” 

16   “Oxygenate the body, burn more fat and lower risk of illness and disease.” 

17   “God’s universal design shows us how to live happy, healthy and long lives.”

 18   “Relative exercise programming optimizes fitness and health and lifestyle results.”

I’ve included similar pain chronicle stories in the book manuscript never seen by anyone including my family.  They are documented at the end of each chapter under “Personal Fitness Challenge.”  The chapters’ content is also backed by hundreds of professional citations which substantiate MirrorAthlete unique principled philosophy.

And to make it a more entertaining read there are ~50 satirical cartoons and tables and charts.  Humor is good for the encompassing being.  And our cartoonist John Fiedler does not disappoint.  Reacquaint yourself with our home website and learn more about the book project and release date.

Sid, “you won’t have a long wait to hear the rest of the story.”

I’ve pushed off the publication of this manuscript for personal and family reasons throughout the last 3 years.  However I can say in all honesty the book is 95% complete.  I still need to perform one last editorial review before sending it back to the publishing house for their final editorial critique.  Also I have not written the conclusion, or finalized the front and back inner/outer cover text and art.

Marc at the capital.

Marc at the capital.

I am accepting book endorsements at this time from professionals in related fields.  Especially in fitness, nutrition, health, medical, sports training, exercise science [physiology], vocational rehab, natural healthy lifestyle products and services, etc.  Simply send your bio, or [LinkedIn Link] and why interested in endorsing our book.

If selected you’ll receive ‘select’ sample chapter writings of our manuscript.  And if sample writings meets your endorsement requirements and approved by mirrorathlete… you’ll be given personal-company recognition with ‘your’ approved endorsement statement on back of our book cover.

Send book interest and endorsement request to:  marcwoodard@mirrorathlete.com

The book release date was recently listed 2nd quarter 2016 at our website.  Now a new release date, 1st quarter of 2017 has been agreed upon per Corp., annual minutes of the meeting.  I’m very hopeful this new deadline will be met.

My wife often asks when it will be done.  I simply reply, “It’ll be ready when it’s ready and not before.”  I’ve also had other writer’s say, “You know Marc it will never be good enough in your eyes.  ‘Just submit it, let the publishers tweak it in the editorial process and get it published.”  I’ll admit I’m a much better writer and editor than those earlier years.  However the quality of content and terminology must be consistent, relative, interesting, up-to-date, and valuable to all consumers and thought provoking enough to stand the test of time.  These are my standards which I will not compromise and will ensure this book is second-to-none in class.

I know the quality and competitive writing style and consumer value is there.  I’ve read each chapter a hundred times over.  And to tell you the truth the content is captivating to a point where I look forward to a reading it again, as I know others will.  Why? I teach anyone how to apply the skill-sets I spent a lifetime learning through simplified, interesting topics and client and consumer examples anyone can understand and relate too.  Then readers will often refer back when healthy life choices and changes require guidance through timeless literary consultation.  And for those struggling with physical, mental and spiritual adversity I believe the “Personal fitness Challenge Stories” at the end of each chapter will resonate on a personal level and be of great support, motivation and comfort to all who need and want to improve an adversity situation and live life to the fullest.

To stay up-to-date on our book project and monthly articles publication, click on Book Project Details, or 1st Book Release Update links.  Also learn more about topics of interest within our publications repository and/or subscribe to our free self-published articles at MirrorAthlete Fitness Secrets.  Also visit MirrorAthlete FaceBook page and “Like” us and share this exciting book release news.  Follow us on Twitter.  You can also visit our home site.  To learn more on Marc Woodard Bio, visit LinkedIn.

    Sid’s final question.  “Do you still take on clients for consultation and customized fitness programming on-line, visits or by phone?” 

No I haven’t taken on any clients, instructed fitness classes or manufactured supplements for some time.  My focus in 2007 was to get back to my Exercise Science roots.  First help myself, thereafter find a vehicle to share the knowledge I’ve learned and show others how to live life to the fullest.  There is so little time in life to give something back to others.  I had a story of immense value to tell and I wanted to share it.  A book was the best way to spread these principled fitness and healthy lifestyle truths from a fitness trainer and healthy lifestyle consultant perspective.

Now thousands of consumers will have a 1:1 consultant guiding them in natural fitness, health, wellness, nutrition, well-being, longevity, consumer safety and anti-aging best-in-class practices.  Including hard to find insider secrets the mega-industries hope you never find.

After the book publication maybe I’ll venture into new MirrorAthlete business opportunities.  For now I’m grateful and content living life to the fullest while giving back to my community as a local politician, writer and family business consultant.  I hope you continue to follow us and chime in through social media, etc.

Sid, thanks so much for this opportunity to share more history in the making with our readers.  Also I know when the book is published, everything you’re looking for and more will be there.

If any subscriber has a unique question, or article ideal simply send email to: marcwoodard@mirrorathlete.com and it may be published in our monthly newsletter.

Good health to you and your family!

Sincerely,

Marc.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your free monthly newsletter.





Get Skinny by Activating Addictive Body Chemicals

11 11 2014

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Any aerobic endurance activity will release addictive body chemicals that benefit health and wellbeing

One way to increase the odds of longevity, good health and wellness is through daily physical activities that stimulate the body’s natural release of addictive feel good chemicals.

Of course eating a balanced diet is very important to sustain good health, body weight and wellness.  But through daily exercise activities the metabolisms effect on will power and motivation to continue it increases everyday you stay the fitness course.

What chemicals are stimulated through exercise and how do they help us sustain the daily activity habit?

1) Adrenaline a neurotransmitter and hormone produced by the adrenalin gland just above the kidneys, also known as norepinephrine and epinephrine (provides attention focus in brain).  Together these chemicals activate your fight or flight stimulation designed to get the body out of a stressful situation, or survive an injury scenario.  It acts as a natural pain killer, boosts oxygen and glucose fuel to brain, muscles and suppresses depression.  2)   Dopamine is produced and synthesized in the brain which boosts positive behavior, cognition, motor activity, motivation, sleep, mood, learning and attention.  3)  Serotonin is synthesized within the CNS (Central Nervous System).  This chemical is also found in many mushrooms, plants, fruits and vegetables.  Research shows Serotonin plays an important role in liver regeneration and induces cell division throughout the body (important for repair and healing of the body).  Serotonins role as a neurotransmitter of the brain is to modulate anger, mood, aggression, sleep, sexuality, appetite and metabolism.

How does one initially find the will power and motivation to exercise relative to lifestyle and fitness needs and stick to it?

I do realize exercise activities that work for some may not work for others.  But with a little more insight, maybe a daily workout concept can by applied on self that will resonate with you long-term. If you can commit to a low impact aerobics exercise program daily you will then begin to release the feel good chemicals to make exercise a joy as opposed to a burden and painful experience.

Continuous daily exercise triggers these feel good chemicals and will cause “for most” an addictive exercise habit within 1-2 weeks.  However, everyone differs slightly in metabolism, exercise interest, motivations, intensity and mode of exercise, etc.  For some the body chemicals release an instant craving for daily exercise.  Where for others it may take a little longer once daily exercise begins.  However these addictive cravings for daily exercise may be trumped by bad behavioral habits;  thereby challenging will power and the motivation to exercise daily.  And until these bad habits are changed, modified or stopped, the commitment to daily exercise is threatened.

To maximize the odds of achieving healthy  longevity and wellness 4 behavioral habits must be addressed. 1)  Stop substance abuse.  2)  Eat a balanced and nutritious diet.  3) Become addicted to your body’s natural producing chemicals through exercise.  4)  Remove yourself from unhealthy and stressful environments.

The increased exercise activities experienced by clients did not require a lot of will power, but did require some effort and discipline.  Hence a small amount of will power is required when you begin a daily walking program.

Find a motivator to increase your will power to get you moving.  For example, have a fitness goal in mind: weight loss, body tone, want to feel and look well, etc.  Then start daily exercise slowly by increasing intensity, duration and frequency when your body tells you its okay to do so.  In time your body will release more feel good chemicals, then you’ll become better conditioned as a daily practitioner of aerobic exercise.

The best New Year’s fitness resolution advice I could give you as I’ve done with so many past clients is to start a daily walking habit.  Walking is a low impact fat burning activity.  Many don’t understand the exercise science and benefits of a daily aerobic walking habit.  But I assure you, if you walk for at least 15 minutes a day, you’ll begin to release more of those feel good chemicals.  And in time, your walk pace and distances will increase, so will your muscle tone, metabolism and circulatory function and body fat weight will decrease and you’ll look and feel better.

If you’ve been sedentary for a long time, walking at first may seem uncomfortable and maybe feel unnatural.  But keep this in mind.  As hunters and gatherers are bodies were designed to move by walking.  Walking is a very natural thing for us to do.  And in a short period of time, if you walk daily you will become addicted to it.  From this point forward fitness levels increase and you’ll find yourself challenged and wanting to do other advanced activities you thought were no longer possible.

I’ve had some obese clients walk or ride a stationary bike for a year.  Thereafter participated in a competitive long distance walking, hiking, jogging and biking event, etc.  They never imagined themselves capable of doing anything like it.

Be excited about all the possibilities that lye in front of you and enjoy life to the fullest by maintaining a daily mobility exercise habit!   Now go get addicted to the natural feel good drugs produced by your own body and reap the wellness and health benefits!

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2014 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free monthly eNewsletter.