Enjoy Holiday Meals Without Weight Gain or Guilt

21 12 2014

It’s that time of year again. What will be your New Years Resolution?

I can’t believe how fast the end of year Holidays roll upon us.  And for some it can be a stressful time.  Especially if you have a hard time managing body weight.

I have some food management and modified behavioral habit tips that may help alleviate fears of eating your traditional Holiday meals without gaining weight.

These tips may help you resist the temptation to overeat foods craved at this time of year.  I’m sharing a “no weight gain strategy” I’ve provided past clients and have helped to keep weight off within a 48 hour window of time and longer.  Although most didn’t lose weight… they didn’t gain any either.

It was through a diet consulting session a client asked if I could create a work around food strategy so they could eat their favorite foods during the Holidays.  And without derailing a weight loss diet plan.  Of course I told them there’s always a risk of falling back into a bad food habit when you eat rich foods.  But for this individual it was worth the risk to enjoy a good Christmas meal with family and not fear losing control over foods and body weight.

For some, it’s almost as if we have to harden the body for the rigors of war because of all the tempting food nemesis in front of us.  The smells and tastes are enough to drive anyone crazy and want to go on a food binge.

The worse part of consuming too many calories in a day, as we age our body’s metabolisms become less efficient at processing to remove the excess food fuel from it.  Instead, our metabolisms get very efficient at storing body fat weight.  It is also true during the Holidays we all have a tendency to over indulge and then continue this pattern through the New Year.

We all know excess body fat has a direct correlation to poor health conditions and disease.  Some of the better know diseases directly related to obesity for example are diabetes, atherosclerosis, congenital heart failure, weight bearing joint pain, etc.

I also understand some of you have had tremendous success in melting the pounds away last year as you stuck to your new year’s weight loss resolution commitment.

Congratulation to you!

For those still struggling to lose weight don’t give up!  I’ll provide the same client tips to help you modify food habits in a way to enjoy a tasty meal in good company without fear of weight gain.  And quite possibly this may be a habit changing plan to supplement  your continued weight loss effort during the New Year.

But the tips alone may not be enough to meet your ultimate weight loss goal.  Since weight loss, health condition, medical history and fitness levels are all interrelated it is advised you seek a medical doctors consultation if you have a serious obesity or health problem.  These food strategy tips will not help if you are in poor health, have substance abuse problems, obsessive compulsive tendencies and/or carry excessive body weight.

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A Time to Celebrate With Family

I’m no different than you with regard to all the tempting foods during the Holidays, I’m greatly tempted to eat more than I need.  However, awareness of our food habit weaknesses combined with a food management strategy is the best deterrent to minimize an uptick in body fat weight you don’t want.

There are many reasons one may over consume foods daily [stressful environment,  compulsive behaviors, bad relationships and depression to name a few].    However when over consumption occurs frequently, the body tends to accept this habit as the norm.  Hence a new habit of overeating is formed and weight gain is inevitable for most of us.

The fact is as you age the body simply doesn’t require the excess calories it once needed during the developmental years.  This does not mean you have to give up all your favorite foods.   For the most part you can consume a selection of your choosing.  Your only real requirement is to cut out excessive calories and participate in some form of low stress aerobic exercise daily [i.e., walking, biking, hiking, jogging, dancing, yard work, rowing, cross country ski, swimming, etc.].

Since everyone’s metabolism is different due to age, sex, medical conditions, genetics, etc.,  I can’t predict or provide a one fit “hold the weight” solution that will work for everyone for a few days.  Especially when I know the program was designed and worked for a few client types that wanted to indulge during the Holidays without experiencing weight gain.  But since I know these tips can work through short-term modification of food behavior and habit it’s worth sharing because it can work for you.  Especially if your the type that has enough “will power” to apply a short term off-the-wagon dietary strategy to self control within the 8-Tip Holiday Meal Plan guidelines below.

Can this food tips strategy work long term?  Yes I believe it can for certain individuals.  But determining each individuals fitness and weight loss goal nuances, habits and behaviors within environment etc., is best accomplished through 1:1 professional consulting services that make these connections and provide relatable  information  that resonate with clients.   Personalized fitness programming with a safe weight loss long-term strategy has the best chance to succeed when unique lifestyles are analyzed and prescribed relative to the individual.

For those of you that are disciplined enough to pace yourself and turn off the feeding frenzy… My hats off to you!  You have will power that most of us can only dream about.  For others, to help reduce calorie consumption during the Holidays, My 8 tip Holiday Meal Plan plan may be of some assistance.

Best Time Ever

Best Time Ever

Now, let’s get to the meat of what you’ve been waiting for. Here are the tips clients and I have used to minimize weight gain during the Holidays.  If you take this 8-Tip Holiday Meal Plan to heart and apply it, it can work for you short and possibly long term.

Tip#1Never!  I repeat Never!  Go to your mother, mother-in-laws, or Grandmothers home for Holiday meals hungry!

The habit of starving ourselves in preparedness for the Holiday meal feeding frenzy seems to be ingrained within the American culture.  I know my family, like so many others during the Holidays have repeated this ritual.  It’s no wonder we can’t stop ourselves, before you know it, we’re all lying around like beached whales on a lido deck with “Hot… Hot… Hot,” playing in the background.   So, it stands to reason, you must eat a normal meal not less than 2-3 hours before you go over for a Holiday meal.

The way our digestion system processes food your stomach will not be empty for the next 4-6 hours after each meal depending on metabolism.  This digestive function varies within each one of us.   I don’t suggest being selective when choosing Holiday foods.  Just serve the foods you want to eat and don’t over load your plate.  The point is when you get to the table, you won’t be as hungry and you just won’t want to eat as much.

Tip#2Never!  I repeat Never!  Drink alcohol prior to going into the meal.

You don’t drink and drive do you?  Well, what makes you think you could drink and consume without injury to your body?  Although I’m being facetious, I’m also serious in the way I want to make my point.  Alcohol is a depressant, pain killer, relaxant, taste intensifier and social inhibitor.  The point made of over consumption is easy to understand here, eat and drink like Vikings… No pain… Much calorie gain!

Limit yourself to two 8oz glasses of cheer after the meal (your choice).  Remember alcohol also contains calories that add up fast.

Tip#3Drink plenty of water throughout the day when attending Holiday meals.

Water is a natural solvent, absorbs well in the stomach and intestinal lining assisting the body’s digestive system to process food intake more efficiently.  Plus, water will make you feel fuller faster.

Tip#4Do not stay at the dinner table after eating for further conversation.

This is where most of us fall prey to over eating indulgences.  It is very difficult to resist picking at the Holiday turkey, cranberry, mashed potatoes, sweet potatoes, pies, olives, sipping on Champaign…  “Ohhhhhh the dressing and gravy… Give me a break!  I’m dying here; I think I just made myself hungry.”

See how hard this is and I’m supposed to be giving you advice.  Look, I never said I wasn’t human, or this would be easy.  More so the reason to have a pre-meal battle strategy that advises one to move away from the table and out of the kitchen after the meal.

Tip 5#Take your first serving, after you consume this wait 20 minutes before you think about seconds.

Take at least 20 minutes and enjoy the meal before you even think about seconds.

“Seconds is not recommended.”  This will be the hardest part of the meal plan.   It takes your brain approximately 20 minutes to register whether you’ve eaten enough or not.  Focus on satiety not a feeling of fullness.  But if you do decide you can’t resist a second helping focus on a favorite serving that doesn’t take up more than 1/4 the plate diameter.  And no piling on.

Tip#6Never!  I repeat Never!  Eat desert after you’ve eaten your meal.

This will only add insult to injury.  Your body simply is not designed to handle this mass assault without consequences, especially if you’ve achieved fullness after eating the main meal.  Wait 1 hour to see how your body processes the feeling of fullness.  If you experience a feeling of satiety after a period of time then do enjoy some dessert.  But if you begin to experience fullness again back off.

Tip#7 Never!  I repeat never!  Take home left over’s.

This can set you up for failure early on into the New Year.  Simply by continuing to eat these foods stimulates and addicts some to a continued and similar eating patterns for months.  And thereafter another 10 pounds is added to body weight.

Tip#8Don’t quit your exercise program during the Holiday season.

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Marc prepares for the Holiday festivities with family. A time of Year to reflect and be thankful for all we have.

This is very important!  When you consume excess calories on “any day,” you will need to assist the body in removing the unspent food fuel.   I highly recommend a daily walking program, or other Low-Impact aerobic activity at least 30 minutes daily.

Hopefully, I’ve provided a few tips you can relate to and apply this Holiday season.  You’ve now learned how it’s possible to embrace Holiday foods without guilt and doesn’t’ compromise taste buds or the social meal experience with family.  And best of all, if taken seriously and applied correctly, you won’t gain any weight.

Many can enjoy tasty meals during the Holidays without gaining weight when a reasonable food consumption plan is known in advance to help modify traditional Holiday food habits.

Please have a wonderful Holiday season with family and friends and don’t let your food fears and weight loss diet plans compromise having a great meal experience with loved ones.  Plan, prepare and participate in the spirit of the Holidays, you’ll be glad you did.

Merry Christmas and have a Happy New Year!

Author:  Marc T. Woodard, MBA, BS Exercise Science, ANG, MSC CPT RET.  2014 MirrorAthlete® Copyright,  All rights reserved.  Sign up for your free monthly eNewsletter.





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.





Resolve to Lose Weight through Simple Changes

11 11 2014

Wild Turkeys in California on Rural Walk

So your New Year’s resolution is to improve your fitness levels.  What will your fitness goals look like and how will you achieve them?

The most common and desired fitness goals by clients are:  weight loss, reduced body fat, muscle strength, increased cardiovascular and muscular endurance and flexibility.

One must also recognize the will power necessary to change habits and behaviors and is an essential mind set attribute if long-term fitness goals are to stick.  So what will be your fit-healthy strategy to succeed in your New Year’s resolution?  First you must know how to develop and apply a fitness plan that’s relative and right for you.

What fitness goal will you be working on?  The most typical New Year’s Resolution after the Holidays is weight loss.  Since I’m targeting weight loss as a fitness goal you will have to have a little will power and motivation to do this on your own?

First of all, “you know yourself better than anyone.”  Am I right?  Of course I am.  If you’ve been telling yourself for the last 2-3 years your New Year’s resolution is to lose weight and you’ve still had no success, hopefully this insight will help increase your will power and motivation to achieve a desired weight loss result.

I know many of you are conflicted with life events that seem to sabotage your fitness plan each year.  Like you, I can easily relate to these things.  For example, job stress, kid and adult care, relationships, feeling tired, addicted to bad habits that take away motivation-energy-will power (bad food & drink habits, smoking, drugs, etc.), lack of sleep, stressful and/or toxic environment, etc.  I could go on and on, but I’ll stop here.

You get the picture.

If any of these life events and issues are preventing you from achieving a fitness goal(s), you must find a workable solution to change a bad situation/ or stressful environment if you expect an opposite result.  If you cannot make the positive lifestyle changes needed that motivate you to achieve personal goals, you’ll forever struggle to enjoy life to the fullest while fitness levels, mindset and health continue to suffer.

And if you fail repeatedly and continue to feel bad about yourself and situation, you’ll eventually give up on other life ambitions and goals.  Repeated fitness failure and feeling miserable for too long is a recipe for “depression,” which is also a common cause of physical illness and disease.

Also, if you begin a restrictive and dangerous weight loss program out of desperation as a short cut to lose weight you may cause further harm to your mind and body.  When the body’s metabolism discovers it’s been duked unnaturally, it will eventually retaliate by packing on weight with a vengeance after the fact.  And if you become dependent on  yo-yo dieting abusive tactics, you’ll break your metabolism permanently, gain more weight and in time will cause more pain, depression and other unnecessary illness and disease.

When weight loss failure happens too often, this reinforces a defeated mindset, “I can’t lose weight,” therefore I’ll continue the bad habits and further compromise health and quality of life experiences.  The mind then accepts an unhealthy viewpoint which intern harms the encompassing being throughout time.   I’m here today to tell you, you don’t have to accept unhealthy weight loss short-cut practices to lose weight naturally.

Through years of personal client experience, I explain the healthy and unhealthy lifestyle habits and resulting effects and how to eventually change a poor dietary and/or bad activity habits.  But it ultimately is the individual, armed with useful and relatable information; and if medical help is needed seek it out; and where they must chose, decide and truly want to make change.  The key elements in achieving a desired fitness goal, if you’ve not been successful at it for years is to admit you need help in understanding the following concepts and applying the necessary lifestyle changes.

1)    If you have “repeated” failures at losing weight or your health is at risk, you must change the habits, or behaviors that are causing your weight problems.   If you are grossly obese and/or your health is at risk seek medical attention immediately!  See your primary care physician and seek a referral to a behavioral therapist, nutritional, life coach or fitness trainer-consulting service to help target your weight gain nemesis, or bad behavioral habits.  Then build an action plan and resolve to change to healthier lifestyle habits and/or healthier environmental conditions.

2)   It is my belief you must exercise to have effective long-lasting weight loss and sustaining results.  However, for those that have not participated in a fitness exercise activity and now find themselves overweight, a walking program will be your best course to aerobically burn body fat and lose weight with minimum risk of weight bearing joints.

Exercise activity can be performed in many different ways, e.g., resistive weight training, walking, hiking, biking, jogging, etc.   Basically anything that moves the body consistently for a period of time provides an aerobic fitness benefit.  Walking at a brisk pace (3-5 days/wk for 15-60mins) is the best metabolic fat burning, low-stress exercise activity which results in weight loss and cardiovascular benefits.  However, if you are just starting a walk program, “do not start out walking at a fast pace,” you may work your way to higher intensity, or brisk walking pace over an extended period of time if you’ve been sedentary for awhile.

When you incorporate exercise into a weight loss program you reap other benefits, such as:  Increased metabolism, muscle development, fat loss, body toning, mood enhancement, strength, flexibility.  And decreased cholesterol levels, blood pressure, mood swings, depression, stress and other illness and disease risk.

3)   There are certain habits that will sabotage any weight loss goal:  Uncontrollable and bad eating habits and smoking, drinking and legal/illegal drug addictions need to be addressed.  Behavior therapy or in combination with cessation treatment and group therapy may be ideal in order for you to be successful in your weight loss and healthy lifestyle objectives.

4)   As we age our bodies require anti-oxidant and whole food quality nutrients to boost metabolism, increase energy, mood; maintain weight and overall health.  So balanced diet in the form of healthy macro and micronutrients become more important especially if one expects to optimize weight loss results.  If you can’t get fresh whole foods in your diet, I highly recommend you supplement your food source with a high-quality vitamin-mineral product.  Food is energy and certain foods have more or less high nutrient concentrates that don’t always find their way into the daily diets for whatever reason.

5)   It is also true, in the short-term a weight loss program which incorporates exercise may add weight.  You say what?  That’s right, depending on body type and exercise activity it can increase muscle mass (muscle cells are more dense and heavier than fat cells).  When you exercise the muscle fiber can increase in mass and weight.  So as you lose body fat “at first,” muscle mass increase will keep your weight consistent and may even show a slight increase on the scale.  The trick here is to understand this is normal and eventually, the more muscle developed means greater fat burn.  This equates to greater fat weight loss in time.  Eventually, the weight on the scale begins to drop after the bodies muscles become better conditioned.

6)   There are simple weight loss measurements to measure success.  If this is not done you may lose focus on your goal.  The simplest and quickest form of weight loss measurement is a scale and the way clothes fit around the waste.  If my weight increases and waist band feels loose, I equate this to muscle mass weight increase.  If my weight decreases and waist band feels tight, I equate this to body fat increase and muscle mass loss.  If my weight decreases and waist band feels loose while aerobics walking activity continues; I equate this to lean muscle mass toning and body fat loss.  “For me,” this represents an easy way to measure my weight loss success.

Is this the best way to measure fitness and body fat weight loss success?  No it’s not, but it serves as an inexpensive base line reference that provides some positive feedback results for your efforts.

So what is the perfect weight loss program for you?  The answer lies within developing a relative daily exercise and balanced nutrition program relative to your lifestyle needs and wants, and a plan in place that can sustain healthier habits long term.

When exercise is included into the day then will power also increases to stay the healthy lifestyle course.  Why?  because the mind and body craves the addictive body chemicals released by exercise!”   Read article (Get Skinny by Activating Addictive Body Chemicals, November 2014, Woodard).

In understanding these concepts and principles you’ll experience more daily productivity, feel happier, healthier, have more energy, feel and look better and enjoy more quality living experiences.  You will also boost your MirrorAthlete image “the way you see yourself in the mirror” which will definitely boost your ego and motivate you to accomplish other life goals you thought impossible.

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





MirrorAthlete’s 1st Commercial Book Publication, A Powerful Principled Fitness Philosophy

17 07 2014

Read Mirror Athlete’s Book Publishing Story: Taking MirrorAthlete Corp. to the Next Level.

Always thinking, how can we each do our part for a better tomorrow.

Updated: 20 August 2014

The principled fitness techniques and context within our 1st book publication, due 1st quarter of 2015 is unlike any other fitness, health, and nutrition, lifestyle change book you’ve ever seen or read.

It is now in a final publisher development format.  It is loaded with unique personal and fitness consultant perspectives, client and other relative newsworthy stories, self-help forms, tables and satire graphic depictions that support each chapter’s unique content and personality.

These things and more provides the reader with a unique entertainment experience while learning consumer and self-help fitness skillsets and techniques that can be used for many years after the book’s released.  The book in many ways was developed and designed to be a timeless fitness trainer and programming how to book.

The MirrorAthlete Science and applied fitness consulting philosophy evolved through an  exercise science discipline and lifetime fitness consulting practice from private business and military service experiences.  Which included, fitness center and recreational management, consulting and medical health services derived from two military service careers.  One in the Army and the other in the Air Force.

The content within this book is not hype and provides a scientific, consumer wisdom and balanced fitness programming approaches that can be applied by anyone who desires to meet a specific fitness, nutrition and lifestyle goal(s).

Marc has managed to take multiple client and personal experiences as a lifetime fitness consultant and trainer that defines, relates and applies these principles in a very unique way.  This knowledge allows anyone to succeed in creating a customized fitness program without the cost of a professional fitness trainer or specialized consultant.  He provides the knowledge needed if you decide to take on this self-help fitness programming challenge.  If not, Marc provides safe support passage, illustrations, referral insight and where the basic building blocks are shared in a way to get your mobility, health and fitness goals to the next level.

These fit healthy lifestyle and consumer changes are also backed by hundreds of professional citations throughout the book.  So you don’t have to take the word of MirrorAthlete’s years of specialized fitness consulting, training, education and other relative experience.  We back up our work.

If you lack motivation to get started with a basic fitness program your shown how to overcome low motivation by increasing will power to stay the course.  When this wisdom is related too and applied correctly, long term fit-healthy habits and behaviors stick and you want to repeat the exercise habit daily.  As you work towards your fitness goals, you’ll do so without worry of being told you need to be on a restrictive diet plan, or told to buy an expensive product or fitness gimmick.

I understand many obese and out of shape individuals are looking for specific fitness results: i.e., weight loss, strength, muscular endurance, tone, flexibility and physical enhancement shortcuts that promise quick anti-aging and performance results. The marketplace is littered with manmade products and services that promise fast results… some work short term, while others don’t work at all and may cause harm to health.  In the long run to become dependent upon manmade chemicals of any type will cause long term risk to your good health. You don’t have to go the unsafe fast results route to reach your desired body weight, build muscle bulk for example, or stress yourself out doing it.

We know the marketplace won’t provide consumers the entire exercise and diet  products risk picture for good reasons.  There’s no money in the truth for them!

We’ll break down the consumer smoke screen for you by bringing more clarity on consumer hot button topics, divulge the marketplace truths and help connect  the cultural and environmental dots.  In many ways, your good health depends on truthful information that’s not always seen as plain as the nose on your face.

We also show you how to succeed at any fitness goal on a very low to a no cost basis.

Because the marketplace is fickle and full of greed “many sales people lack honor and integrity for the sake of a buck.  By making these marketplace connections through a unique fitness philosophy perspective, years of related experience and sense of humor will ”no doubt” resonate with anyone that reads this book.   Heck, many of you will relate to the humor but simultaneously be appalled and disgusted on how our marketplaces functions and treats consumers.  This book is designed and guaranteed to question consumer safety concerns, get you thinking and asking questions and make an action plan to improve your lifestyle situation and health.  While simultaneously getting more Americans engaged in supporting preventative educational resources in our K-12 schools to reduce childhood obesity.

The books contents will also serve as the needed attention getter to steer a Nations’s ship that’s lost its physical, mental, spiritual and moral ruder.

If you are 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 your tired of being overweight and unfit, look no further.   We connect all the relative market, culture and lifestyle player dots by using specialized knowledge combined with 60 years of exercise training, fitness, nutrition and health consulting service experiences to relate to achieving fitness goal results and meet consumer expectations.

MirrorAthlete Inc., is uniquely positioned through relative experience to expose these hard to find industry and marketplace fitness and health truths.    It is for good reason the marketplace hopes the majority of you never discover what’s in this book.  The unique contents threaten to fundamentally change a cultures habits and behaviors and way of doing business should this books contents proliferate on a massive scale.  As our cultural ships course is redirected, so will the marketplace.

I personally show how to apply these fitness and consumer truths by revealing 18 Powerful Fitness Principles.  Then provide the knowledge you need to customize your own fitness program without paying a fitness consultant-trainer; or need of questionable and untested manmade dietary, supplements, enhancement products or services.  Once shown how to decipher this lifestyle consumer code you’ll become addicted to your healthy fitness program for life because I show you how to create and develop one that’s safe, natural and fits like a glove.

Then within ending each chapter there’s the authors ongoing personal fitness challenge that’s relative to each chapter’s content.  In doing so Marc shares how he applied this information on himself during injury and disease.  Thereby those with physical and mental adversity challenges can relate and understand how using the same tool box can benefit them.   No matter the fitness or health condition, when mobility exercise and balanced nutrition relative to the individual is applied, increased fitness levels and overall quality of life can be improved and experienced.

We ask that you and your friends support our mission  “Saving a Nation in Pain,” by purchasing our book once published to help us also put a stop to childhood obesity.

We also accept donations at our home site to assist with further outreach to further influence and promote more ill-health prevention resources in our K-12 school systems.  For example, more physical activities, balanced nutrition and healthy lifestyle habits and behavior and consumer education.  Proactive Prevention Education of such things is the best way for our children to learn and value the benefits of living a healthy lifestyle, started at an early age for the sake of their families and future health of our nation.

Good health to you and your family!  Thank you for your support.

Author: Marc T. Woodard, MBA, BS Exercise Science, MSC Officer, ANG Ret.  2014 Copyright.  All rights reserved, MirrorAthlete Publishing @: http://www.mirrorathlete.com, Sign up for your free eNewsletter.

 

 





MirrorAthlete® 1st Book Publication, A Powerful Principled Fitness Philosophy

17 07 2014

 

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

Always thinking, how can we each do our part for a better tomorrow.

Updated: 06 April 2015

The principled fitness techniques and context within our 1st book publication, due 1st quarter of 2016 is unlike any other fitness, health, and nutrition, lifestyle change book you’ve ever seen or read.

It is now in a final publisher development format.  It is loaded with unique personal and fitness consultant perspectives, client and other relative newsworthy stories, self-help forms, tables and satire graphic depictions that support each chapter’s unique content and personality.

These things and more provides the reader with a unique entertainment and interactive experience while learning consumer and self-help fitness trainer-consultant skillsets and techniques that can be used for many years after the book’s released.  The book in many ways was developed and designed to be a timeless fitness trainer programming and healthy lifestyle consultant how to book.

The MirrorAthlete® Science and applied fitness consulting philosophy evolved through an  exercise science discipline and lifetime fitness consulting practice from the fitness industry, Exercise Science education and military service.  Which included, fitness center and recreational programming, consulting and medical health services experiences derived from two military branches of service.  One in the Army and the other in the Air Force.

The content within this book is not hype and provides a scientific, consumer wisdom and balanced fitness programming approaches that can be applied by anyone who desires to meet a specific fitness, nutrition and lifestyle change goals within changing environments.

Marc has managed to take multiple client and personal experiences as a lifetime fitness consultant and trainer that defines, relates and applies MirrorAthlete® Principled Fitness Philosophy in a very unique way.

This knowledge allows anyone to succeed in creating a customized fitness program without the cost of a professional fitness trainer or specialized consulting services  Marc provides the knowledge needed if you decide to take on advanced self-help fitness programming which is also in the book.  For those that need basic guidance on topic he provides safe informational instruction, illustrations, client examples, medical referred insight and how to build a basic fitness and lifestyle change program in a way anyone can learn to apply it.  Then get you to the next level if you’d like to take the challenge.

These fit healthy lifestyle principles and consumer choice and practices are also backed by hundreds of professional citations throughout the book.  So you don’t have to take the word of MirrorAthlete’s years of specialized fitness consulting, training, education and other relative experience.  We back up our work.

If you lack motivation to get started with a basic or advanced fitness program, we shown how to overcome low motivation by increasing will power to stay the course.  When this wisdom is personally relatable and applied correctly, long term fit-healthy habits and behavioral change stick and it becomes easier to repeat the lifestyle changes.  As you work towards your fitness goals, you’ll do so without worry of being told you need to be on a restrictive diet plan, or buy an expensive product, service or fitness gimmick.  We don’t sell you anything but information you need and want to help you lose that stubborn body fat and/or help you achieve the next fitness goal or lifestyle change and/or remove bad habits, behaviors and addictions, etc.

It is understood many obese and out of shape individuals are looking for specific fitness results: i.e., weight loss, strength, muscular endurance, tone, flexibility and physical enhancement shortcuts that promise quick anti-aging and performance results. The marketplace is littered with manmade products and services that promise fast results… some work short term, while others don’t work and may cause harm to health.  In the long run to become dependent upon manmade chemicals of any type will cause long term risk to your good health. You don’t have to go the unsafe fast results route to reach your desired fitness or lifestyle goal and stress yourself out doing it.

We know the marketplace won’t provide consumers the entire exercise and diet  products risk picture for good reasons.  There’s no money in being completely truthful.

We’ll break down the consumer smoke screen for you by bringing more clarity on consumer hot button topics, divulge the marketplace fitness, nutrition, health and consumer truths and help connect  the cultural and environmental dots.  In many ways, your good health depends on truthful information that’s not always easily seen.

Because the marketplace is fickle and full of greed “many sales people lack honor and integrity for the sake of a buck.  By making these marketplace connections through a unique fitness philosophy and sense of humor will ”no doubt” resonate with anyone that reads this book.   Heck, many of you will relate to the humor and simultaneously be appalled and disgusted on how our marketplaces functions and treats consumers and voters.  This book is designed and guaranteed to question national consumer safety policies and get you thinking about a healthier lifestyle change action plan and making consumer decisions a family lifestyle practice.  Thereby limiting government control and reach over health care family decisions.

Getting more Americans engaged in supporting preventative resources for our K-12 schools to reduce childhood obesity through ill-health prevention and healthy lifestyle education courses will support communities in becoming more productive and healthier for the next generation that follows.  The books contents will also serve as the needed attention getter to steer a Nations’s ship that’s lost its spiritual and moral ruder.

If you are 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 your tired of being overweight and unfit, look no further.   We connect all the environmental and lifestyle dots by using specialized knowledge combined with 60 years of exercise training, fitness, nutrition and health consulting service experiences to relate to your specific needs.

MirrorAthlete Inc., is uniquely positioned through relative experience to expose these hard to find industrial and marketplace fitness and health truths and practices.    It is for good reason the marketplace hopes the majority of you never discover what’s in this book.  The unique contents threaten to fundamentally change habits, behaviors and industrial supply and demand and profit margins.  As our nations moral rudder is redirected by individual leading fit-healthy and moral lifestyles one at a time, the marketplace, consumers and government policies will change for the better.

I personally show how to apply these fitness and consumer principles by revealing 19 Powerful Fitness Principles [MirrorAthlete® Principled Fitness Philosophy ].  These principles provide the knowledge you need to customize your own fitness program without paying a fitness consultant-trainer; or need of questionable and untested manmade dietary, supplements, enhancement products or services.  Once shown how to decipher the healthy lifestyle consumer code you’ll become addicted to your new customized fitness program for life.  Why, because I show you how to create and develop one that’s safe, natural and fits like a glove and motivates you to participate daily.

Within ending each chapter there’s the authors ongoing personal fitness challenge that’s relative to each chapter’s content.  In doing so Marc shares how he applied this information on himself during injury and disease after military retirement and overcame adversity.  Those with physical and mental adversity challenges can relate and understand how using the same tool box can benefit fitness levels, health and quality of lifestyle.   No matter the fitness or health condition, when mobility exercise and balanced nutrition and healthy lifestyle principles become relative to the individual then quality of life can be improved upon and experienced.

We ask that you and your friends support our mission  “Saving a Nation in Pain,” by purchasing our book once published and help put a stop to childhood obesity.

We also accept donations at our home site to assist with further outreach to further promote more ill-health prevention resources to our subscribers and future leaders.

Please visit our home site – If you believe in MirrorAthlete® Principled Fitness Philosophy, please click on the BLUE FaceBook “LIKE” button.  We appreciate your support.

Good health to you and your family!

Author: Marc T. Woodard, MBA, BS Exercise Science, ANG MSC, CPT RET.  2015 MirrorAthlete® Copyright.  All rights reserved.  www.mirrorathlete.com, Sign up for your free eNewsletter.

 

 





10 Super Centenarians, How did They Live over 116?

18 06 2014

Healthy relationships contribute to long life spans

Updated:  18 June 2014

I wrote an article titled “How Did These Well Known Celebrities Live so Long?”  I thought it interesting next to look at the longest living “super” centenarians on record to better understand the similarities of the longest living celebrities (Ref #4 below).

How did average people live well past 100 years of age and significantly longer than the longest living celebrities on record with a  95 year average lifespan?

First let’s examine some of the longest living centurion biographies on record.   And after reviewing these biographies, I’ll attempt to make a correlation to their lifestyle secrets.

I’ll then render an opinion as to why I think they lived so long.  It should also be pointed out some of these biographies are rather thin in background.  This is because during the 1800’s, interviews before death and recording of this information was challenging, unlike our current time celebrity longevity data.

Jeanne Calment (21 February 1875 – 4 August 1997) she lived 122 years, 164 days, place of residence Arles, France.   Jeanne Louise Calment surpassed previous Guinness Book of Record holders as the longest living confirmed human.   It was said Jeanne smoked more than 2 cigarettes per day and after an operation in 1994 she weighed 99 pounds where she became dependent on a wheelchair for mobility.  She attributed her long life and youthful appearance to olive oil which she used religiously in her food and on her skin.  Included within her diet she drank port wine and consumed ~2lbs of chocolate weekly.  In total she outlived 329 undisputedly-verified super centenarians

Sarah Knauss-Clark (24 September 1880 – 30 December 1999) she lived 119 years, 97 days, place of residence, Hollywood and Allentown, Pennsylvania.  Sarah had a career as an insurance office manager and upon her marriage to Abraham Lincoln Knauss (December 19, 1878 – March 1, 1965) she spent her time as a home maker and was a skilled seamstress.  Mrs.  Knauss was known as an extraordinary woman that pushed the envelope of longevity.  It was said, the reason for her longevity stemmed from the fact she was a very tranquil person and nothing fazed her.  Also it is known that she enjoyed life because she had her health and could do what she wanted.  Her interests and foods included: viewing golf tournaments, needlepoint and nibbling on chocolate turtles, cashews and potato chips.  Her only child Kathryn Knauss Sullivan (November 17, 1903 – January 21, 2005) lived to be 101 and was 96 at the time of her mother’s death.

Lucy Hannah (16 July 1875 – 21 March 1993) she lived 117 years, 248 days, place of residence Born in Linden, Alabama and died in Detroit.  She moved in the great migration to escape the racial tensions that where prominent of the times in the Deep South.   Her parents survived slavery for which it is noted they were whipped daily until their freedom and thereafter suffered from trauma as a result of the physical and mental scars.   Lucy married John Hannah in 1901 and had 8 children together.  Two of her children were still living at the time of her death.  The two sisters lived to be 100 years of age.  And Hannah’s mother lived to the age of 99.

Marie-Louise Meileur (29 August 1880 – 16 April 1998) She lived 117 years, 230 days, place of residence Kamouraska, Quebec, Canada.  It is known that Marie was married twice and between the two marriages had 4 children with first husband Etienne Leclerc from 1900 and where he died in 1911.  And then the super centenarian had six other children through her second marriage with Hector Meileur whom she married in 1915 until his death in 1972.  She had 85 grandchildren, 80 great-grandchildren and 57 great-great- grandchildren and 4 (3 x great grandchildren).  Marie’s death was the result of a blood clot.

Maria Capovilla (14 September 1889 – 27 August 2006) She lived 116 years, 347 days and was recognized by Guinness World Records during her reign as the world’s oldest living person ever in South America and the southern hemisphere in Guayaquil. Ecuador.  It is also interesting to note she is also the oldest human that had a life span living within three centuries.  Born as Maria Esther Heredia Lecaro; she married a military officer, Antonio Capovill after his first wife died.  They had five children together, three (Hilda, 81, Irma, 80 and Anibal 78) of which were at Maria’s side prior to death.  Antonio passed in 1949.  She had 12 grandchildren, 20 great-grandchildren and 2 great, great grandchildren.  She enjoyed watching TV, reading and walked without the assistance of a cane, but helped by an aide prior to the day of her passing.  She also never smoked or drank hard liquor.

Although home bound for the last two years of life, she shared her home with eldest daughter Hilda and son-in-law.  In an interview her traditional view of men and women stated her dislike, about how women today are permitted to court men, rather than men courting women.

During 2006 near time of death Maria’s health took a turn for the worse.  She could no longer read, she nearly stopped talking and no longer could walk without the assistance of two people.  Just prior to her death she was able to sit comfortably in her chair and fan herself.  She died just 18 days before her 117th birthday.  Cause of death Pneumonia.

Tane Ikai (18 January 1879 – 12 July 1995) She lived 116 years, 175 days, place of birth Kansei, Japan.  She is the only fully verified person within Asia to reach 116 years of age.  She married at the age of 20 had 3 sons and one daughter.  At the age of 38 she left her husband.  At the age of 89 she entered a nursing home.  At the age of 109 she had a stroke where she remained bed ridden in a hospital until her death.   Cause of death kidney failure.

Besse Cooper (26 August 1896 – 4 December 2012) 116 years and surpassing Elizabeth Bolden’s 116 years, 118 days.  Besse Berry Brown-Cooper of Sullivan County, Tennessee was married to Luther Cooper and had 4 children and widowed after 39 years of marriage.  Luther was 68 at the time of his death.  Mrs. Cooper lived on her farm and moved into a nursing facility at the age of 105.   Recently, Cooper reached her 116th birthday in August 2012, the second-oldest verified person from Tennessee and surpassing Elizabeth Bolden who died in December 2006, at the age of 116 years and 118 days.  When asked what the secret to her super centurion lifespan, she stated, “minding my own business” working outdoors and avoiding most junk foods and ate lots of vegetables.  Occupation: retired teacher.   Cause of Death: Respiratory Failure.

Elizabeth Bolden (15 August 1890 – 11 December 2006) She lived 116 Years, 118 days and at the time of her death recognized by Guinness as the oldest living person.  She was born in Somerville, Tennessee, the daughter of freed slaves.  She had 7 children, only two of which were alive at the time of her death (Esther, 89 and Mamie 86).   Elizabeth had 40 grandchildren, 75 great-grandchildren, 150 great-great grandchildren and 220 (3 x great grandchildren) and an amazing 75 (4 x great grandchildren).  And in her final days of life she resided within a Memphis Tennessee nursing facility.  Elizabeth also lived a life spanning within three centuries.

Maggie Barnes (6 March 1882 – 19 January 1998) She lived 115 years, 319 days, place of residence, Johnston County, North Carolina.  She was born to a slave and married a tenant farmer.  Eleven of her children preceded her in death, while 4 of her other children survived her after death.  Mrs. Barnes died of a complication from a minor foot infection.

Christian Mortensen (16 August 1882 – 25 April 1998) He lived 115 years, 252 days, last place of residence San Rafael, California.  Born in a village near the city of Skanderborg, Denmark, he then settled in Chicago and worked various trades: tailor, milkman, and restaurateur and factory worker.  He was married 10 years, had no children and never remarried.  Retiring near Galveston Bay, Texas; 28 years later it was claimed at the age of 96 he rode his bike to the Aldersly Retirement Community in San Rafael where he stayed until his death.  He’s the oldest living male to date.

When asked for advice on his long life; he stated, “stay away from alcohol; drink lots of water, keep a positive attitude, keep good friends and singing” will help you live a long time.  His diet preferences were mainly a vegetarian diet and he also drank a lot of boiled water.  He also smoked cigars believing if in moderation, it was not unhealthy.

In order to find these 10 centurions longevity secrets, we’ll compare their lifestyles, diet, behaviors and habits to compare common lifestyle habits and behavioral denominators that may have led to their long life spans.

Centenarian biographical and interview statements below: “in bold” are some of the lifestyle habits and behaviors claimed to contribute to their long lives.

Centurion Replies,

Use olive oil religiously in foods

Port “Red” Wine

Chocolate

Cashews

Potato chips

Drink lots of water

Mainly vegetarian

Drink boiled water

Junk foods

Hard Liquor

Rub olive oil on skin

Smoke Cigarettes and/or Cigars

Alcohol

Red wine

Very tranquil person

Mind my own business, stress reduction

Keep a positive attitude and sense of humor

Perceived and overall Good health

Needlepoint

Ability to be mobile

Singing

Watch TV

Listen to Radio

Watch Sports

Walking-mobility

Communication

Socialization

Working Outdoors

Good Family and friend relationships

Social gatherings

One has purpose in life

Interactive life

High Cancer Statisic- Environment (Reference article #11, 12, 13, 14)

California, Florida, Texas and New York (High Cancer States)

Centurions live mostly in Low Cancer States

Cause of death,

Mobility loss

Blood clot

Pneumonia

Kidney Failure

Infection

No cause listed, “respiratory failure”

Conclusion,

All but one of ten centenarians lived in a statistically low cancer state(s) [excluding those that lived outside of the United States].  And all but one of the 10 was male.  Christian Mortensen lived in Texas 28 years and then moved to a California nursing home at the age of 96.  He lived ~48 years in a statistically high cancer state(s), and where it appears he spent the majority of his first ~68 years of life in Skanderborg, Denmark.  He lived ~116 years of age beating all other fellow men in longevity.

It looks like all 10 of these individuals lived within large families; most were married and/or had large circles of various interactive social-family relationships.  It also appears mobility, stress reduction and positive mood disposition was important contributors to overall wellbeing.  As far as their habits and diets it appeared they moderated the good with “little” bad.  For the most part, their diets appeared healthy and most did not consume any or very little alcohol.

Recall, 9 out of 10 of these super centenarians where female.  It is a fact that women live longer than men.  This has a lot to do with genetics, diet, body weight, hormones, immune systems, habits and lifestyle.   What specifically separates men from women?  Men are greatly driven by hormones (read importance of testosterone on men’s health, Ref #8) that tend to cause more risky behavior and mood-stress characteristics.  Also when testosterone levels drop, or become unbalanced in men during the aging process, this change tends to have a significant impact on men’s health and longevity.

These centenarians shows us they lived relatively balanced lifestyles.  They were physically and mentally active throughout their life span; they enjoyed personal and social gatherings and relationships mostly within large circles of friends and family. And for those residing in the United States lived mostly within low statistical cancer states (Ref #11).

They lived purposeful and mobile lifestyles, had positive attitudes, maintained low levels of stress, had good sense of humor, enjoyed selfless endeavors and shared their life experiences and stories with others.  They also lived life to the fullest and without the crutch of habitual vices and little need of medications.

Reference,

  1.  Fadem, Mitch, Dr.  Health Benefits of Cigar Tobacco – Cigars and Medicine.  The Tobacco Leaf – Good or Bad?  About.com.  http://cigars.about.com/od/legalhealthissues/a/cigarmedicine.htm
  2. Rettner, Rachael.  Sweet Science:  The Health Benefits of Chocolate.  LiveScience.com.  11 February 2010. http://www.livescience.com/6111-sweet-science-health-benefits-chocolate.html
  3. Wikipedia.  The Free Encyclopedia. Oldest People.    http://en.wikipedia.org/wiki/Oldest_people#Oldest_people_ever
  4. Woodamarc.  How these Well Known Celebrities Lived So Long.  Hubpages.com.  20 August 2012.  http://woodamarc.hubpages.com/_sigsinmula/hub/How-Did-These-Well-Known-Celebrities-Live-so-Long
  5. Woodamarc.  Pain Depression Origins. Hubpages.com. 5 April 2010.  http://woodamarc.hubpages.com/_sigsinmula/hub/Pain-Depression-Origins
  6. Woodamarc.  Alcohol Consumption Good for You?  What?  Hubpages.com.  14 November 2008.  http://woodamarc.hubpages.com/_sigsinmula/hub/Alcohol-Consumption
  7. Woodard, Marc.  Disease is Scientifically Linked to Genetic Engineering of Food Crops.  MirrorAthlete Fitness Secrets.  22 August 2012.  http://mirrorathlete.com/blog/2012/08/22/disease-is-scientifically-linked-to-genetic-engineering-of-food-crops/
  8. Woodard, Marc.  Low Testosterone, another Man Made Risky Fix?  MirrorAthlete Fitness Secrets.  22 January 2012.  http://mirrorathlete.com/blog/2012/01/22/low-testosterone-another-man-made-risky-fix/
  9. Woodard, Marc.  Learn to Embrace the Pain, Exercise and Get Fit.  MirrorAthlete Fitness Secrets.  23 September 2011.  http://mirrorathlete.com/blog/2011/09/23/learn-to-embrace-the-pain-exercise-and-get-fit/
  10. Woodard, Marc.  Wisdom of Consuming Oleic Acid [Olive Oil].  MirrorAthlete Fitness Secrets.  23 January 2010.  http://mirrorathlete.com/blog/2010/01/23/mae-healthblog-wisdom-of-consuming-oleic-acid-2/
  11. Woodard, Marc.  Pancreatic Cancer Statistics and Recommendations.  MirrorAthlete Fitness Secrets.  24 November 2009.  http://mirrorathlete.com/blog/2009/11/24/mae-health-blog-pancreatic-cancer-statistics-and-recommendations/
  12. Woodard, Marc.  Is Pancreatic Cancer on the Rise?  MirrorAthlete Fitness Secrets.  24 October 2009.  http://mirrorathlete.com/blog/2009/10/24/mae-health-blog-is-pancreatic-cancer-on-the-rise-part-1/
  13. Woodard, Marc.  Can You Prevent Cancer?  MirrorAthlete Fitness Secrets.  1 May 2008.  http://mirrorathlete.com/blog/2008/05/01/mirror-athlete-enterprises-health-blog-can-you-prevent-cancer/
  14. Woodard, Marc.  Toxins in Every House Hold Consumer Product, What!  MirrorAthlete Fitness Secrets.  5 December 2007.  http://mirrorathlete.com/blog/2007/12/05/mirror-athlete-enterprises-healthblog-is-cancer-in-your-tub/

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2014 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





Clear up Yellowed, Thickened and Cracked Toenails Once and for all

24 05 2014

If you or someone you know has yellowed, thickened, cracked and/or swollen and inflamed toenails… it is caused from a fungus called onychomycosis [which literally means fungal infection of the nail].  Good news… This infection can be removed and healthy pink toenails can be yours once again.

Severe toenail fungus

Typically this disease is caused by a fungal tinea species and can also be caused by a candida yeast fungal species.  It is also possible to spread these tiny microorganisms to friends and family when good hygiene is not the standard.  Either species of fungus can cause a progressive condition that can infect one or more nails, causing them to thicken, discolor, crumble and separate from the toenail bed and cause a foul odor (Dutra 2014).

What is this fungus and how do we get it?  Environmental conditions necessary for it to survive and spread include:  Sweaty feet with cotton socks, or socks that don’t breathe, or hold moisture and can cause more than one toenail to become infected.  Public use areas that are warm, humid and moist; such as locker rooms, pools, saunas, gyms, even home showers shared by family members are suspect.  These are perfect environments for these organisms to infect others through bare foot surface contact.

Once the fungus resides within the toe and nail tissues, our footwear can sustains and spread it as long as the environmental conditions remain consistent.  And these things have mostly to do with improper hygiene.

There appear to be other factors that include age and other medical conditions that can cause more severe foot and toenail problems.  These other factors may include abnormal PH skin, poor circulation, Athlete’s foot, diabetes, immune problems, another infection or injury of toe or nail and skin psoriasis (MayoClinic 2011).  It is said before a person reaches 70 years old, there is a 50/50 chance of contracting this fungal condition.

A mechanical or tissue breach may also make you prone or susceptible to acquiring this infection.  For instance, when you wear an improperly fitted, or undersized shoe and walk in a way that creates a bio-mechanical foot-toe friction, an opportunity is provided to the fungus and infect the tissues.  For example, when the end of the big and small toe nails repeatedly catch friction between the toes and shoe material, a loosening of the nail(s) from the toe bed(s) can lead to micro-trauma of both skin and nails.  Micro cracks in skin and nails present a perfect opportunity for bacteria to set in and spread its infectious fungus (Dutra 2014).

Also beware, unsterilized salon-home nail clippers, emery boards or other instruments can become infected and spread the fungus.  And once it’s on your toenails, after clipping them it is possible to spread this to fingernails if you don’t wash your hands.

Fungus can spread from toenails to fingernails.

And if you use a lot of toenail and fingernail polish to cover discolored nails, this may sustain the life of the fungus indefinitely.  Because of the way nail polish seals in bacteria and moisture, the tissue does not breathe or heal well.

If this fungal infection goes untreated it can continue on indefinitely and may cause, or contribute to increased health risk of other complications for a specific demographic that doesn’t’ seek medical treatment.  “When the immune system is weakened due to other medical conditions especially those with Aids, leukemia or have received an organ transplant serious health risk may result (MayoClinic 2011).”

There are medical treatments, pharmaceuticals and natural remedies you can use that may remove this fungus once and for all.  However, if you have a medical condition and/or infection is causing extreme pain and is of health concern, it is wise to seek medical attention in treating this disease immediately.

Your medical treatment options,

It is highly recommended you make an appointment with your primary care doctor or podiatrist for proper treatment of fungal foot, toe, toenail or fingernail infection.  Your doctor will likely prescribe one of the following topical medications:  For mild infection this may likely include one of four applications:  Formula 3, Elon, Fungasil, or Penlac.  For a more serious condition an oral antifungal drug may be prescribed, such as Sporanox or Lamisil.

Before oral medication is prescribed your doctor will likely need to assess your health risk through lab work.  This assessment is done to determine the functionality of your liver and what prescriptions are safe for your use.

Doctors often prescribe antifungal powders with orals to increase the odds that the fungal infections will stay neutralized or completely abated.

Severe Toe Fungal Infection

Natural treatments may remove or improve this condition.  The most popular ones are listed.

  1. Vinegar soaking [1 part vinegar/2 part water], ~ 20 minutes daily; no less than 2-3 times per week.
  2. Some even treat this fungus with a daily application of Vicks Vapor Rub.  However it is wise to consult your doctor about this as there is no known study that proves it will kill this fungus and what is the proper application.
  3. Apple Cider Vinegar [soak foot in equal parts mixed with water].
  4. Tea Tree Oil [swab pure oil on nail, or dilute with equal parts olive oil or thyme oil to apply to skin].
  5. White vinegar [considered the best solution in dealing with toe nail fungus]. 1 part vinegar to 2 parts water, soak 15 minutes daily].
  6. Garlic has allicin and is an anti-fungal element [use equal parts garlic and olive oil].  If you don’t have garlic oils, crush two garlic cloves and two Tsps. of olive oil.  Let mixture stand 24 hours, then apply and cover with bandage daily], (Top10 2014).
Before and after treatment

Before and after treatment

Note:  All natural treatments mentioned here are strictly informational. We do not provide medical advice. Consult with your doctor or other health care provider before using any of these tips or treatments.

How can you prevent toenail fungus from developing?

  1. Purchase properly fitted shoes that breathe and provide enough room for your toes.
  2. Wear sandals when appropriate.
  3. Air out shoes, throw away over worn socks and shoes.
  4. Change socks daily and especially after sweating in them and don’t wear socks that absorb moisture.
  5. Use anti-fungus powders and sprays; maintain short, dry and clean nails.
  6. Don’t pick at skin around nails even when there is infection.
  7. If you have your toenails manicured by a saloon, ensure they sterilize and disinfect instruments prior to use.
  8. After social functions remove nail polish.
  9. Bare foot walking in public places should be avoided.
  10. See your podiatrist if you have foot and/or toe fungus.

Note:  All tips mentioned here are strictly informational. We do not provide medical advice. Consult with your doctor or other health care provider before using any of these tips or treatments.

A new treatment hitting the marketplace that appears to be promising is photodynamic laser therapy to treat this condition.  This is where intense light is focused on a nail where an acid is applied as part of the protocol to kill the fungus.

Remove this fungus once and for all and get back the health of your toenails.  These medical treatments and natural tips have worked well for others and they can work well for you.  Make the effort to see your doctor and apply the proper treatment that will work for you.

Works Cited and Reference

Bing. “Toenail Fungus Pictures and Free – Bing Images.” Bing Images – Toenail and Fingernail Fungus. Microsoft. Web. 23 May 2014.

Dutra, Tim, Dr. “Toenail Fungus.” FootVitals. IMG Health Publications, 28 Apr. 2014. Web. 22 May 2014.

MayoClinic. “Nail Fungus.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 25 Aug. 2011. Web. 23 May 2014.

Top 10. “How to Get Rid of Toenail Fungus.” Top 10. Top 10 Home Remedies. Web. 23 May 2014.

Woodard, Marc T. “Diabetes 101: A Serious Disease.” MirrorAthlete Fitness Secrets. MirrorAthlete, 9 May 2014. Web. 23 May 2014.

Author: Marc T. Woodard, MBA, BS Exercise Science, MSC Officer, ANG Ret.2014 Copyright.  All rights reserved, MirrorAthlete Publishing @: http://www.mirrorathlete.com, Sign up for your free eNewsletter.