New kicks!

CONFESSION: After a couple rough weeks, decided to treat myself to some new workout gear. 

LOVING these Inov-8's!! Def recommend them if you've never tried a pair. 

Great fit and cool colors: http://bit.ly/12QXz28

FIT FAN

Check out my good friend Ryan killin it on some battle ropes. 

Wanna spike your heart rate while lifting??? 

THIS is the way to do it! Killa workout!!

Inspect & Protect

As the weather heats up everyone looks forward to shedding those winter layers and soaking up the warmth of the summer sun. With the days getting longer, spending more time outdoors is a welcomed change, however, the dangers of sun exposure cannot be underestimated

Here are some tips for how you should INSPECT your skin for early signs of skin cancer and steps to take to PROTECT yourself from the sun’s damaging rays.

Risk Factors
While people with fair skin or a family history of skin cancer are at higher risk to develop skin cancer, no one should ever assume they are somehow ‘immune’ from effects sun exposure can have on your health.

According to the American Cancer Society you may at higher risk to develop skin cancer if you:

• Had skin cancer before
• Spend a lot of time outdoors 
• Have had an organ transplant  
• Have certain autoimmune diseases 
• Have freckles and burn before tanning 
• Take medicines that lower your immunity 
• Have lots of moles, irregular moles, or large moles
• Have a family history of skin cancer, especially melanoma
• Take medicines increasing sensitivity to sunlight
• Live or vacation in tropical or subtropical climates
• Live or vacation at high altitudes (the strength of UV rays increases the higher up you are)
•  Work indoors all week and then get intense sun exposure on weekends
• Have fair skin, blue or green eyes, or blond, red, or light brown hair

Inspect
So now you know the risk factors, but can you identify a possible melanoma on yourself or a loved one?

It’s important to check your own skin, preferably once a month. A skin self-exam is best done in a well-lit room in front of a full-length mirror.

Use the acronym ABCDE when performing regular skin checks:

Asymmetry

Border

Color

Diameter

Evolving 

Click here for a free body map to track your moles/freckles 

Click here for guidance for how to do
a self skin check

Protect
Here are some tips for selecting sunscreen:

• SPF- A minimum SPF of 15 is recommended for daily use, however, a minimum SPF of 30 is recommended for extended sun exposure.

• Timing- As a rule it's best to apply sunscreen 20min before sun exposure and again every two hours. Always reapply after swimming or profuse sweating.

• Broad Spectrum-  SPF applies only to UVB rays, but UVA rays can be just as damaging and may be even more closely associated with premature skin aging. Be sure your sunscreen protect against BOTH UVA & UVB rays.

• Infants- Babies younger than six months should NOT be in direct sunlight. Babies older than six months should have at least 30+SPF applied liberally every two hours. Just a few serious sunburns can increase your baby's risk of skin cancer later in life.

• Apply LIBERALLY- Most sun-lovers don't apply enough sunscreen for full coverage. Doctors recommend at least one ounce (enough to fill a shot glass) to ensure liberal coverage & protection from the sun's rays. 

• Formulas- Sunscreens follow one of two formulas. "Chemical free" sunscreens are made with a heavy metal, usually oxidized zinc or titanium oxide. Zinc and titanium sit on the surface of the skin, serving as a reflective, protective cover against damaging sun rays. The other type of sunscreen is typically made with the chemicals Oxybenzone, benzones, aminobenzoic acid, and is referred to as "organic" or "chemical" sunscreen.  

• Ingredients- Oxybenzone is an endocrine disruptor that mimics estrogen- a concern for many people who try to avoid synthetic hormones. "Chemical" sunscreens also have a shorter half-life and break down after two hours. "Chemical Free" sunscreens last longer but are often chalky and leave an opaque residue and may be linked to environmental pollution. Research on your own to find the best formula for your needs.

• Beyond sunscreen- To ensure full protection against the sun wear a lip balm with SPF, sunglasses that have UV protection, and a hat to shade your face from direct rays. 

BONUS TIP: Did you know your clothing can literally become sunscreen?
SunGuard™ is an easy-to-use laundry aid that washes UV protection into clothes. 

Add one package of SunGuard to a load of laundry, and you wash a skin-saving ultraviolet protection factor of UPF 30 into every garment and protect against damaging rays for up to 20 washings.

Me & Melanoma

As I sit here recovering from my fifth surgery in less than six months, I’ve decided to share my journey and the lessons I’ve learned along the way in hopes that my experience might help someone else some day.

In November 2012, I was referred to a dermatologist to check some abnormal moles on my back. Since that time I have undergone numerous biopsies and five excisions- two of which resulted in the removal of cancerous, melanoma cells from my body.

As I’ve traveled down this uncertain road I’ve learned a lot about skin cancer, but more importantly I’ve learned the value of the doctor/patient relationship.

Right Diagnosis

I still remember how I felt in that moment when I heard the doctor say, “Your lab results came back. It’s melanoma and we need to operate again.” 

It’s so surreal, to hear those words. Everything kinda slows down and you feel like he MUST be talking about someone else. I don’t have cancer. I feel FINE.

As scary and frustrating as this diagnosis has been, I realize now how lucky I am that my cancer was caught so early.

According to SkinCancer.org:

“Melanoma is the most dangerous form of skin cancer. When not caught at an early stage, it has a high probability of spreading (metastasizing) and potentially becoming lethal.”

• One person dies of melanoma every 57 minutes.

• About 86% of melanomas can be attributed to exposure to ultraviolet (UV) radiation from the sun.

• Melanoma is the most common form of cancer for young adults 25-29 years old and the second most common form of cancer for young people 15-29 years old.

Right Doctor

Throughout this process I have learned the value of being an educated, empowered patient. All too often patients (myself included) assume their doctor will take the time to explain your diagnosis and the implications of your treatment.

However, I’ve learned that you owe it to yourself to do your own research to understand your disorder, which issues are most concerning, and which treatment options are available/most suitable.

You must educate yourself about your disease in order to know the important questions to ask your physician, not only to learn more about your prognosis but also to help determine if this is the right doctor for you.

When you rely on a medical professional to dictate your path to recovery, you owe it to yourself to be sure that doctor is caring for you as a patient AND as a person.

If your doctor is not meeting your needs completely, have the courage to walk away and have the patience to find a new doctor who will provide you with the treatment and care you truly deserve. Do not allow yourself to be blinded by fear or ignorance when your livelihood is at stake.

For more information on how you can become an empowered patient click the link below for tip sheets about doctor's visits & second opinions.

http://www.empoweredpatientcoalition.org/fact-sheets-a-checklists

Omaha steaks

Preppin meals for the week. 

Got a coupon for Omaha Steaks- got all dis meat for $39!! 

It's my first time using the company, but so far I'm diggin it! 

Start STRONG

Lets start the weekend off RIGHT, Fit Fans!

Liftin HEAVY

Who else is liftin heavy today?? C'mon now- git some!!!

Gym TIIIIIME

Gym tiiiiime Fit Fans!! Who else worked out today? Lets DO this!

FIT FAN

A Fit Fan posted this awesome pic yesterday of the view from his beach gym in Ft. Lauderdale, FL. Wow! Totally jealous. 

Peanut butter... YUMMM

Are you a peanut butter FIEND (like myself) but DON'T need the extra fat & calories in your diet? 

Here's an easy solution, powdered PB with 85% less fat and only 45 cal per serving! Try it in your protein shake. YUMM!!