strength

Osteoporosis and Osteopenia: What You Need to Know

Bone density is a measure of how strong and durable your bones are. Osteopenia is diagnosed when density levels drop, but aren’t quite low enough for an osteoporosis diagnosis. Bones naturally weaken with age as bone cells become reabsorbed into the body quicker than they are reproduced causing them to become weaker and more likely to break during normal everyday activity.

Why Are Women More Susceptible?

About HALF of Americans over the age of 50 get osteopenia! However, women tend to develop osteopenia/porosis much more often than men due to lower peak bone densities and the hormonal effects of menopause. Peak bone density occurs around the age of 30-35 and then begins to decline thereafter. So, young folks out there: try to do whatever you can to attain the highest possible bone density by age 30 to help prevent the natural decline as you age!

Am I at Risk?

Risk factors include, but are not limited to:
• diet low in calcium/vitamin D
• smoking
• inactivity
• regularly drinking colas
• family history
• heavy drinking
• removal of ovaries before menopause.
• chemotherapy
• steroid usage
• metabolic disorders
• GENETICS! Approximately 50-85% of bone mass density is genetic, so take heed if your mother or father suffered from osteoporosis.

Lifestyle changes can stop and/or reduce the progression of osteopenia/osteoporosis. Although some cases may require medication, there are many ways to stop or reduce the progression of bone density loss!

What Can You Do?

Exercise!

But unfortunately not just any exercise counts. Weight-bearing activity is critical, so things like swimming, cycling, etc while they have their own benefits with regards to osteoporosis resistance training is number 1.

Strength training helps prevent osteopenia/osteoporosis by adding stress to the bone causing it to grow stronger and denser – it is basically that simple. Ask your bones to handle higher load and they will respond by building themselves stronger!

Weight bearing is key, but jumping has higher force than jogging so jumping triggers more bone growth for instance, so plyometric movements are particularly effective for improving bone density!
*It’s important to note that for someone currently diagnosed with osteopenia or osteoporosis you should consult your physician before engaging in high intensity exercise given the risks*

Get a Little Sunshine!

About 50% of people worldwide are low in vitamin D due to a combination of living in places with very little sun in the winter along with concerns around skin cancer many have avoided any sun exposure without sunscreen. Merely 10 or 15 minutes a day is enough for significant vitamin D levels!

Sources

Shake It Up

Every weekend we’ve been posting our Shake It Up recipes on Facebook. Each shake is jam pack with different ingredients that coordinate smoothly and nutritiously with our Ellipse Fitness Protein Powders. These recipes are fun because they’re not your average mixtures. Take the Peanut Butter and Jelly Shake for example. This might sound a bit off-putting, but don’t knock it until you’ve tried it! Here are a few of our favorites that we’ve shared with you. Keep your eyes peeled for new recipes each weekend on our Facebook page!

Snickerdoodle

  • 8 oz unsweetened almond milk
  • 1 scoop Chocolate Ellipse Protein Powder
  • 1 tsp cinnamon
  • 1 tbsp honey
  • 5 ice cubes
  • And Blend!

Raspberry Mint Chocolate

  • 8 oz unsweetened almond milk
  • 1 scoop of Chocolate Ellipse Protein Powder
  • 30 frozen raspberries
  • 1/2 tsp peppermint extract
  • 5 ice cubes
  • Blend!

Banana Split

  • 8 oz. unsweetened almond milk
  • 1 scoop Chocolate Ellipse Protein Powder
  • 1 small banana (6 inches)
  • 1 tbsp natural peanut butter
  • 4 ice cubes
  • Blend until smooth!

Enjoy!

Compassion

To do anything well, you have to be a bit critical, but you also have to be compassionate toward yourself.

How do you typically react to yourself making a mistake in life?  What type of language do you use with yourself when you don’t follow your healthy eating plan or don’t exercise as much as you planned?  Do you insult yourself or take a more kind and understanding tone?  What are the consequences of being so hard on yourself?  Does it make you more motivated and happy or discouraged and depressed?

I think we can all benefit by learning to be more self-compassionate and now is the perfect time to start.

We’ve all got preconceived notions and ideas about “what works”.  We may accidentally fall into old habits, even though we’ve learned new information.  For example, I started running again.  I thought it may help decrease the time it took for me to lose the weight I’ve put on in the past 6 months of stress. Hmmm….think, Lisa.  What do you to preach to members?  You can’t do enough cardio or run long enough to escape your food and diet choices.  Weight training will change the shape of your body—lifting heavy and pushing limits is the BEST and FASTEST way to results.

Dear Lisa…TAKE YOUR OWN ADVICE.  So—hello AMP’D, oh how I’ve missed you! WEIGHT TRAINING! FUNCTIONAL (yet challenging) movement!  I’ve seen change already and AMP’D started exactly 2 weeks ago.  SO….should I beat myself up for focusing on my challenges in the last 6 months that kept me away from AMP’D?  Should I dwell and blame others for my lack of self control when asked to join them for a bottle of wine?  Nope…I take full responsibility for my choices…THEN AND NOW!  So…taking the advice I would share with everyone willing to listen…CHALLENGE YOURSELF when it comes to strength and resistance! PUSH YOUR LIMITS in all cardio and strength workouts and take responsibility for your life.  Start now.  Start fast and don’t stop…be compassionate in your failures, but take the turn toward the positive.

Everyone, THAT’S AN ELLIPSE!  We’re not a perfect circle…we’re going to veer off the straight and narrow, AND we’re going to get back on the path, too.  Ellipse is the SHAPE of our life….straight…..curve….STRAIGHTcurve….straightcurve….

26.2

Just like my first marathon that took me more than 5 hours to complete, I didn’t reach my goal because I didn’t really want to reach it.

I ran the Go! In 4:36:33. It’s a huge improvement. I gave it all I had to give and could not have improved on that time, on that day, on that course. I did find time to facebook and twitter my thoughts during the course. I stopped to talk to someone I hadn’t seen in a long time. I searched my IPOD for my favorite songs. I adjusted my ponytail so many times that I broke it and had to run with my hair down. I forgot my inserts for my shoes. All excuses. Want to know the real reason it took me 4:36:33?

I enjoyed it! It was a brutal course. Make no mistake that it did kick my behind, but I loved the time to think. I savored the time I was able to run with friends. I made the most of the time I spent running alone. The text messages I received along the way from my very dearest of friends lifted me up to a level of happiness I have never experienced before. I was running on air. I didn’t want it to ever be over. (My thighs did. They are reading this post under protest.) There were friends behind me if I fell back, at the finish line to greet me, and precious angels on the sidelines and on my phone! Coach, I’d like to thank you especially for your comment when I thought I was hitting the “wall.”

Once I saw the flag at Union Station, I knew I was all but done. I started walking. I knew I didn’t make my goal time. It was all but over. I was sad. I was defeated. Then I heard the most beautiful voice yelling “Go Ann.” Screaming at me to go! It was one of my original running partners, an Ellipse instructor (that explains the screaming), and a savior. I was so tired, but after a big hug I sprinted to the end. I felt like a winner. I’ve never felt that way before. I’d never felt so strong. Incredibly, it wasn’t my strength that made me feel strong. It was yours!

I’m forever grateful.