MILITARY DEPLOYMENT: SOUTH KOREA

A couple pix from my recent deployment to South Korea for a training evolution with PSU 313, a Coast Guard Port Security Unit.

Security check point, Exercise Foal Eagle 2013, Pohang, South Korea. USCG Port Security Unit (PSU) 313 and Republic of Korea (ROK) Marines worked together to provide shore-side and water-side security for the duration of the exercise. — in Pohang, Gyeongsangbuk-do.

A botanical garden on the Republic of Korea (ROK) Marine's military base in Pohang, South Korea. There were several gardens throughout the base... pretty awesome!! A nice escape. — in Pohang, Gyeongsangbuk-do.

Prevention Through Education

"An ounce of prevention is worth
a pound of cure." --Benjamin Franklin 

While there is undeniable truth in Franklin's quote, most Americans do not make healthy living a priority until they have a brush with death that reminds them how fragile life can be. Don't wait for a heart attack to strike you or someone you love, make the change today. Save your own life, before it's too late.

According the American Heart Association, "... heart attack prevention should begin by age 20... many first-ever heart attacks are fatal, so prevention is critical... your lifestyle is not only your best defense against heart disease, it's your responsibility."

Ok. So what can you do today? Right NOW?

Use the acronym ACES to help guide your pursuit of heart health:

1. ASSESS- Examine family history & current lifestyle habits to evaluate your risk for heart health problems in the future.
   
2. CHANGE- Incorporate small, daily changes to improve diet/exercise habits, decrease risk for heart disease, & improve overall health.
   
3. EVALUATE- Set personal wellness goals to determine if your lifestyle changes are effectively producing the desired result.
   
4. SAVE- Along with friends and family, develop an emergency action plan in case you or a loved one has a heart attack & needs help.

Assess: High blood pressure, diabetes, excess weight, family history, smoking, high cholesterol, older age, hormone replacement therapy, physical inactivity, gender (male), race (minorities) are all factors that increase chance of heart attack. More than one risk factor further elevates heart attack potential.

Change: Stop smoking/using tobacco, eat a heart-healthy diet, exercise at least 30 minutes a day, maintain a healthy weight, control blood pressure & cholesterol, control blood sugar, limit alcohol intake, and taking aspirin as advised are all effective steps to decrease risk of a heart attack.

Evaluate: See your doctor for regularly, monitor blood pressure/cholesterol/blood sugar levels, have a diabetes screening. According to the Mayo Clinic: Reducing your weight by just 10% can decrease blood pressure, lower your cholesterol & reduce risk of diabetes."

Save: Know how to recognize heart attack symptoms and how to respond when you or someone you know suffers a heart attack. Every minute without treatment, chances of survival decrease by 10%. By 4-6 minutes brain damage & death occur. After 10 minutes without treatment, resuscitation is rarely successful.

Watch the American Heart Association's video below about "Life's Simple 7."
Potentially life-saving steps to help you live a longer, stronger life. 

 

Click here for your free, online heart health assessment
by the American Heart Association. 

Time is Ticking

It’s 11pm Friday night. You are at home with your 33-year old
girlfriend of 10 years. She starts complaining of intense indigestion and heartburn, and mentions that the pizza she had earlier must not have agreed with her. You give her some antacids to settle her stomach and she walks to the bedroom to lie down.

Some time passes and you see her dart into the bathroom followed by sounds of vomiting. You rush in to see if you can help, but she asks to be left alone.

She returns to the bedroom a few minutes later and you follow, hoping to comfort her. You stroke her back as she tries to rest and you notice her body is in a cold sweat.

She asks to be left alone again, hoping to fall asleep as her symptoms subside- so you return to the living room. A short time later you see her sprint to the bathroom a 2^nd time, clutching her mouth and vomiting profusely. You decide to give her some privacy, like she asked.

A few minutes pass and you hear nothing from the bathroom. Silence.

Concerned, you call her name as you walk toward the bathroom. You push open the door and see the love of your life slumped against the wall beside the toilet… unresponsive… barely breathing.

What do you do? What is happening? Your heart and your mind are racing as you scream her name and search for signs of life. You know time is ticking and scramble for the phone to call 911.

The events above describe the last few hours of my sister Heidi’s

life and her boyfriend’s attempts to save her in her final moments. There was nothing he could do. Heidi had suffered a massive heart attack at the young age of 33.

Paramedics worked on Heidi for half an hour on the bathroom floor, shocking her chest over and over and over again. They continued life-saving efforts in the ambulance enroute to the hospital.

At the emergency room, doctors worked for nearly an hour to try to save Heidi, but nothing could be done. Her heart never responded.

So what would YOU do in this situation? Do you know how to respond? Do you know how to best help a person in showing symptoms of a heart attack?

((Click photos above to view a video memorial of Heidi's life))

According to the Mayo Clinic if you or someone else may be having a heart attack:

• Call 911- Don't tough out the symptoms of a heart attack for more than five minutes. If you don't have access to emergency medical services, have a neighbor or a friend drive you to the nearest hospital. Drive yourself only as a last resort, if there are absolutely no other options, and realize that it places you and others at risk when you drive under these circumstances.

• Chew or swallow an aspirin- Unless you're allergic to aspirin or have been told by your doctor never to take aspirin. But seek emergency help first, such as calling 911.

• Begin CPR if the person is unconscious- If you're with a person who might be having a heart attack and he or she is unconscious, tell the 911 dispatcher. You may be advised to begin cardiopulmonary resuscitation (CPR). If you haven't received CPR training, doctors recommend you skip mouth-to-mouth rescue breathing and perform only chest compressions (about 100 per minute).

Watch this tutorial about Continuous Chest Compression CPR.
This six minute video might help you save a life!

TEST YOUR SKILLS: Click here for a quiz to test how much you know
about heart attack symptoms & treatment
===========================================================================================
Click the link below for the first post of this three-part series:
Symptoms Save Lives
Learn to recognize heart attack symptoms & how they differ in women
===========================================================================================
 

Symptoms Save Lives

On March 9, 2013, my 33-year old sister collapsed in her home and died suddenly of a heart attack. She had no known pre-existing conditions and cardiovascular diseases do not run in our family.  Needless to say it was shocking and devastating to all who knew and loved her.

As painful and traumatic as this nightmare has been, I believe that in times of tragedy we can choose to feel helpless and defeated or we can seek opportunities to learn and grow and do better for the future. While my soul is still weeping, I am determined to raise awareness about this silent killer. If our story can help just one person in the future, then my sister's death was not in vain.

One of the most valuable lessons that I have learned is how vastly different heart attack symptoms can be for women versus men. Everyone expects common symptoms such as crushing chest pain that radiates down the left arm. However, heart attack symptoms for females can vary significantly so it is critically important that women recognize these symptoms early and call for help immediately.

“Although men and women can experience chest pressure that feels like an elephant sitting across the chest, women can experience a heart attack without chest pressure, ” said Nieca Goldberg, M.D., medical director for the Joan H. Tisch Center for Women's Health at NYU’s Langone Medical Center.

According to the American Heart Association symptoms of a heart attack may include: shortness of breath, fatigue, nausea, cold sweats, vomiting, dizziness, back/jaw/neck pain, shortness of breath, and/or fatigue.
 
No two heart attacks are the same. Help raise awareness. Symptoms CAN save lives.

Click for news coverage from CBS Evening News about heart attack symptoms in women 

Stay tuned for follow-up posts with tips on how to help someone who shows
heart attack symptoms or is in cardiac arrest.
Every minute matters.
===========================================================================================
Click here for the 3rd part of this 3-part series:
Prevention Through Education
Learn what do to if you see someone having a heart attack
===========================================================================================

FIT FAN

Check out this inspiring pic of Fit Fan Michelle for the Crossfit Open!! She has been a CrossFitter for almost a year & she is a 36 year-old mother of two. No excuses Fit Fans!! Stay tuned for an interview with Lopez to learn more about her story, how she stays motivated, and how she juggles being a mommy with her fit lifestyle!

America Ninja Warrior!

Behind the scenes. Shooting Aric Lee's America Ninja Warrior application video at Health and Wholeness Personal Training Studios. — with Etta Smith.

Photo Shoot: MMA

PHOTO SHOOT: MMA 

OO Fights XXII

 Manassas Park Community Center- Manassas, VA

Imagery & Editing by Etta Smith, Fit Media Concepts

For future OO Fights events

CLICK HERE

Capitalize on quitters

So... it's been about a month since you made that New Year's resolution to get more daily exercise- are you still working toward your goal? Are you making your health a priority, or just making excuses?

We've got THREE big tips to help you achieve your fitness goals AND save money!

#1 Capitalize on quitters

Craigslist is a fantastic resource to find a great deal on gently used fitness equipment, especially this time of year. The next few months is prime time for weaker-minded individuals will give up on their health and fitness goals. Turn their loss into your gain! Search your local classified ads and yard sales to find some great fitness gear at a fraction of retail prices. Some great buys include: dumbbells, weight benches, barbells, stability balls, weight plates, resistance bands, pull up bars, weighted medicine balls, bikes, roller blades, sports equipment... the list goes on and on!

#2 Join the 'Groupon Gang'

If you've never explored the amazing deals on sites like Groupon and Living Social, you are really missing out! Groupon (and similar sites) are a great resource for trying new gyms or workout routines. You can find deals on yoga, pilates, pole fitness, zumba, personal training, boxing, group fitness classes, martial arts, and so much more! Sign up for their mailing list and they will deliver deals from your area directly to your inbox- it couldn't be easier.

#3 Shop Online

No matter what your fitness needs may be taking the time to comparison shop online will always save a few dollars. Compare prices on sites like eBay, Amazon, and Overstock. When comparing prices, be sure to add the costs for shipping to be sure the deal really is as good as advertised. Another tip before making that sale final, search for coupon codes that could apply to the item or vendor. This is one quick step that can often save you an additional 10-20% or even cover free shipping!

***BONUS TIP***

One of our FAV sites for deals on the web is Vitacost.com. Before you rush out your local GNC or supplement store, search Vitacost.com for all of your health and supplement needs. They always have great buy one, get one free deals as well as free shipping for orders over $50. Some of our favorite buys include: protein powder (they have more brands and flavors than you'll ever find in a single store) and shaker bottles in lots of colors for about $6 (they can retail for $20 or more!!)). Another great feature of the site is the ability to compare nutrition labels on several products at once, which is invaluable when you are looking for specific ingredients or concentrations for supplements.

Photo Shoot: Pro-Boxing

PHOTO SHOOT: PRO-BOXING

Patriot Center, Fairfax, VA

In the main event Tony Jeter defeats Jimmy Lange, by split decision. 

IMAGERY & EDITING BY ETTA SMITH, FIT MEDIA CONCEPTS

For full fight card and results
CLICK HERE

Practice what you PREACH

Practice what you preach! Converted my desk into a standing workstation today. 

What tips have YOU incorporated from our 'Cubicle Cardio' post?

http://fitmediaconcepts.blogspot.com/2013/01/cubicle-cardio.html

Super Bowl Sunday

Super Bowl Sunday

The Super Bowl match up of the Baltimore Ravens versus the San Francisco 49ers is just one week away. FitMedia Concepts wants to give our readers the tools they need to make healthier food choices during the biggest game of the year.

According to USA Today, “Super Bowl Sunday is the second-most-popular at-home party date of the year… and the second-largest food-consumption event, behind only Thanksgiving.”
 
Check out these stats posted by ESPN.com:

• According to the Calorie Control Council, the average American eats 1,200 calories worth of Super Sunday snacks, enough to fuel two hours of running laps around a football field.

• Chips alone account for a nationwide consumption of 1.8 billion fat grams- roughly equivalent to 4 million pounds of human blubber, or about 13,000 300-pound NFL linemen.

• According to the Hilton Head Health Institute, two heaping handfuls of peanuts can contain up to 680 calories- almost the same as two slices of meat-topped pizza.

• Just SIX cheesesticks add up to 1,140 calories- nearly half a normal person's recommended daily caloric requirement.

• The good news? A single beer equals only about 110 calories. The bad news? The liver converts excess alcohol into fatty lipids, which are then stored around your waist.

With statistics like that we want to provide out readers with a comprehensive list of healthy alternatives to share with their fellow football fans. These recommendations are guaranteed to satisfy the Super Bowl munchies while keeping you on track with your health and fitness goals.

Our favorite 'one-stop shop' for all clean eating recipes is Oxygen Magazine.com

   
Veggie dipping options: ((Instead of chips... go for the veggies!))
Broccoli, bell peppers, carrots, celery, cucumber, radishes, asparagus, snow peas/snap peas, cherry tomatoes, fennel bulb, kale, green onions, jicama, cauliflower, green beans, baby corn, zucchini, summer squash, sweet peppers, brussel sprouts, mushrooms.

Best chip options:
Popchips
Whole grain tortilla chips
Terra Vegetable Chips
Blue Corn Tortilla Chips
Baked Lentil Chips

Dip options: 
Salsa (make your own OR compare sodium & sugar content for store bought)
Hummus (compare calories per serving and sodium content)
Homemade dips (make healthy ingredient substitutions where needed)
Cheese dips (choose lower fat, lower calorie, lower sodium cheeses)  
Veggie dips

Cracker options: 
Kashi Crackers
Special K crackers & chips
Stacy's Naked Pita Chips
Triscuit
Wheat Thins

Warm appetizer recipes:
Eating Well.com
Huffington Post Website
Delish.com
ItSuxToBeFat
Health.com
 

Grilling options:

Fitness Magazine.com

Eating Well.com

Cooking Light.com
Mayo Clinic.com
Food Network.com

Entree options:

Eating Well.com
Picky Eater Blog.com
iVillage.com
About.com
Examiner.com

Dessert options:

Eating Well.com
Food Network.com

Food.com
Cooking Light.com
Delish.com

Beer options:

Huffington Post
Women's Health Magazine

Men's Health
Greatist.com
Eat This Not That.com

Cocktail options:

About.com
Shape Magazine.com
Fit Sugar.com
Live Strong.com
Men's Fitness.com

Cubicle Cardio

Cubicle Cardio 

As many of us already know, a sedentary lifestyle is harmful to your health. The challenge is that most office jobs make people feel as though they are chained to their desk anywhere from six to ten hours a day! 

Courtesy of The New York Times
"Over a lifetime, unhealthful effects of sitting add up. Alpa Patel, an epidemiologist at the American Cancer Society, tracked the health of 123,000 Americans between 1992 & 2006. 

The men in the study who spent six hours or more per day of their leisure time sitting had an overall death rate that was about 20% higher than the men who sat for 3 hours or less.

 The death rate for women who sat for more than six hours a day was about 40% higher. Patel estimates that on average, people who sit too much shave a few years off of their lives."

   

TEN tips to get moving at the office

·      STAND: Modify your workstation so you can stand while typing e-mails and talking on the phone. Stand whenever someone comes to your desk to talk.

·      WALK: Instead of e-mailing that co-worker two floors up, walk up to their office and have a face-to-face conversation.

·      DRINK: Drink more water! Keep a refillable water bottle at your desk. Trips to the bathroom & trips to refill at the water fountain will get you moving!

·      ALARM: Set an alarm to remind you throughout the day to take an activity break. (For example: Every two hours, spend 10 min walking & stretching)

·      PARK: Park further from your building everyday. Stop wasting time ‘shopping’ for closer parking. Put it in park and WALK to the building.

·      STEP: Take the stairs. Every chance you get! Eliminating elevators & escalators from your daily routine will build cardio & endurance.

·      LUNCH: Dedicate 10-15min of your lunch hour to getting moving. Walk the stairs, do laps around the office, walk around the block, options are endless!!

·      BUDDY: Find a ‘fit buddy’ in your office to help each other move more each day. Having a partner adds a layer of support & accountability.

·      STRETCH: Make an effort to stand and stretch every hour right at your desk. Do neck rolls, torso twists, touch your toes, arm circles, knees raises…

·      MOVE: Move your printer, fax, copier, trashcan, phone further away. Every single step counts, so add steps to your routine office treks.