Although chryotherapy has gotten more and more popular thanks to celebrities such as Jessica Alba, Jennifer Anniston, Mandy Moore and even master motivator Tony Robbins; there are many out there still unaware of what it is, how it works and its benefits. Dr. Lenoard Hochstein, Board Certified Plastic Surgeon and owner of Hochstein Med Spa in Miami who offers the treatment to models, athletes and high powered entrepreneurs offers some facts to help you determine if cryotherapy is for you.
What is Cryotherapy?
Whole Body Cryotherapy is the exposure of the entire body to extreme cold lowering the client's skin surface temperature to approximately 30 degrees Fahrenheit in 30 seconds. This remains nearly constant throughout the entire session which at Hochstein MedSpa, is 90 seconds. Skin receptors sense the cold and send signals to the brain to promote regulatory functions.
“Cryotherapy is a great treatment because it stimulates the body's natural response to decrease inflammation, pain, spasms and promote healing. Endorphins are released into the bloodstream, which relax the body allowing toxins will be flushed out. It’s fast and effective,” explains Dr. Hochstein.
Chryotherapy’s Beauty and Weight Loss Benefits
The immediate release of endorphins can help with insomnia which means better beauty sleep. The accelerated production of collagen improves skin elasticity and texture, reversing skin aging and the appearance of cellulite. “Anyone wanting to maintain a toned body will appreciate that studies have shown a 500-800 calorie after burn associated with the body’s process to warm itself up. Whole Body Chryotherapy boosts the body’s metabolic rate, accelerating weight loss. Pro athletes rely on chryotherapy as a powerful treatment to decrease recovery time and increase athletic performance,” explains Dr. Hochstein who is a fan of the treatment and has done it himself.
Other benefits include…
* Alleviation of headaches/migraines and physical/mental stress
* Improvement of skin complexion and certain skin disorders
* Improved rheumatoid and osteoarthritis
* Can help reduce itching and inflammation in serious skin conditions (psoriasis/eczema)
* Enhances sports performance and increases muscular resistance to fatigue
* Increases libido/sexual stamina
* Stronger hair and nails
* Helps to provide relief from nerve pain
* Stronger, fuller hair
* Psychological competitive edge
Safety…
It’s very important you have the procedure done with a professional staff able to oversee the treatment plus adequately screen the client. The best candidate for cryotherapy is a healthy person, and that health history will be carefully reviewed prior to treatments.
Most people are surprised to feel how tolerable a cryotherapy session is given such extreme temperatures. The cryosauna requires a standing positon where then nitrogen creates a “dry” cold, which is much more comfortable than an ice bath. A trained technician should be on hand to talk you through it and make the three-minutes pass quickly and easily,” says Dr. Hochstein.
How often should I do cryotherapy?
“We recommend that our patients do 8-10 sessions within the first 2 weeks and then ideally move to 3 times per week depending on what you’re looking to treat. The evaluation process will help determine how many treatments would be optimal for you,” explains Dr. Hochstein. Many benefits such as a rush of endorphins and better sleep can be experienced as early as the first session, however maximum results are obtained with repeated treatments.
Who is a good candidate for cryotherapy?
People from a wide range of lifestyles and ages are a good candidate for this treatment. While it is certainly helpful to athletes and those with chronic pain, it is also highly recommended for individuals who simply want to improve their overall health and appearance. “The results as a treatment for cellulite is quite good and many people with pain find that they come for the beauty benefits and have their aches and pains treated too,” adds Dr. Hochstein.
Dr. Lenny Hochstein is a board certified plastic surgeon in Miami, Florida. World renowned for his meticulous attention to detail, symmetry and overall excellence, including published scientific papers, awards, early entry directly into medical school where he graduated valedictorian; Dr. Hochstein has two decades of experience, over 20,000 surgeries with breast augmentation as his main specialty. His dual accreditation of American Board of Plastic Surgery and American Society of Plastic Surgeons speaks to his high standards and reputation of providing exceptional care to all his patients. In 2017, Dr. Lenny Hochstein added Hochstein MedSpa to his Miami practice to offer lesser invasive treatments and anti-aging solutions adhering to the same values of high standards and quality. Anyone selected to be on his team must be exceptional, credentialed and committed to offering excellent care.
Getting Back to Exercise? Don't Be One of the 60% Who Hurts Themselves in the First Month
For good reason, health experts from across the country stress the importance of exercising regularly. Working out lowers your risk of disease and boosts your energy levels. If you have been inactive for a while, there are a few steps you must take before hitting the gym. However, 60 percent of those who start exercising again will get hurt within the first month. Here some key tips to avoid getting injured during your workout.
Obtain a Physical Examination
Never begin a fitness program without first consulting your doctor. Although vitals such as your blood pressure and heart rate can be checked at home, nothing beats being thoroughly examined by a trained physician. They will look for any underlying ailments and injuries. You can then exercise with an extra peace of mind.
Get the Proper Footwear
If you plan to start an exercise program, make sure that you buy the proper footwear. According to the Advanced Foot & Ankle Centers of Illinois, wearing the wrong type of shoes can contribute to a condition called plantar fasciitis. When dealing with this painful injury, expect to experience a great deal of discomfort in the heel and bottom of the foot. Your shoes should be designed for the specific type of activity. For example, it is definitely not a good idea to play basketball in shoes that were made for jogging.
Warm Up Your Body Before Stretching
Stretching is definitely a great way to promote better flexibility. Nevertheless, it is not a good idea to stretch without performing a proper warm-up. Cold ligaments and tendons are like stiff rubber bands that may snap at any moment. Before attempting to stretch, you must first break a sweat. Doing a few jumping jacks and wall push-ups will quickly elevate your body temperature. Try to make your warm-up routine last for at least five minutes.
Start Slow
If you have been lying on the couch for a few months, don’t try to train like an Olympic athlete. You need to slowly ease back into working out. Give your body enough time to adjust to the increased activity. The best approach is to gradually raise the intensity of your workout.
Allow Your Body to Rest
While it is advisable to exercise often, you still need to get the proper rest. Recent studies have revealed the many dangers of over-exercising. An enormous amount of lactic acid can build up within your muscles, which can lead to swelling and fatigue. After enjoying a long workout session, take a day off.
Now that you know how to start your exercise regimen, now it’s time to take action. You don’t want an injury to ruin your progress.
Train Hungry. I’ve always preferred to train weights about 2-3 hours after a meal and there are few good physiological reasons for this.
1) With no food in your stomach you have more readily available blood to flood your muscles with for the pump, because less blood is being used for digestive-related distribution. The pump can be one key driver of muscle hypertrophy when applied correctly.
2) Your pre-workout supplements will tend hit you harder when they’re not being mixed in with food that’s already in your stomach. You’ll get more of a concentrated, high potency effect – the intended effect actually.
3) I’m a big proponent of intra-workout supplementation and going into a workout on a relatively empty stomach can boost insulin sensitivity – making your intra-workout anabolic cocktail (carbs, bcaas, insulin sensitizers/mimickers) even more effective from a nutrient uptake perspective.
4) Your weight training session isn’t really fueled by what’s currently in your stomach or what you ate an hour before your lift. It’s primarily fueled by glycogen – the carbs stored in your muscles and liver over the past 12 hours. The purpose of the intra-workout drink is more of a bonus kickstart to the recovery process and a means to offset catabolism than anything else. By driving key nutrients to your trained muscles, your body can start anabolic processes before you even touch a post workout shake.
5) Training hungry minimizes the risk of losing your pre-workout meal on the gym floor.
Training hungry isn’t for everyone and particularly not for those with poor blood sugar control issues. It’s not even something I enforce with all clients. But it will always be the way I train. Comment below if you also prefer to train hungry. -Coach Sean. Photo cred: @jasonbreeze
Did you know that it's Women's History Month in some parts of the world? In celebration of International Women's Day on March 8th, we at Train It Right thought it would be a great idea to continue the celebration of women with an amazing, adrenal pumping, inspiring and celebratory workout playlist!!! Do yourself a favor and create a playlist on your favorite music subscription service (spotify, apple music, tidal, etc) with these songs and get your sweat on!!!
Diana Ross - I'm Coming Out
Beyonce - Run The World (Girls)
Lady Gaga - Born This Way
Jennifer Lopez - Let's Get Loud
Christina Aguilera - Fighter
Katy Perry - Roar
Chaka Kahn - I'm Every Woman
Madonna - Express Yourself
Destiny's Child - Independent Women, Pt 1
Adele - Rolling In The Deep
Shania Twain - Man! I Feel Like A Woman!
Aretha Franklin - Respect
Kelly Clarkston - Miss Independent
Alicia Keys - Girl On Fire
Taylor Swift - Shake It Off
No Doubt - Just A Girl
Fergie - Fergalicious
Andra Day - Rise Up
Bodybuilding Motivation | Figure Prep | 13 Weeks Out | Alicia + Sean Back Workout |
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Top 5 reasons your fitness program can fail
Whether you are starting a new fitness routine, an experienced vet or even a recreational gym user your fitness program can fail. There is a risk you may get bored, not see results or even over train. All of these things can cause you to lose commitment, stress out, become demotivated or fall off your fitness routine. The following are the top 5 reasons that your fitness program can fail and how you can prevent that.
You have not set any goals
You are in the wrong training environment
You don’t have a support system
Not allowing for ‘fun’ time
You Don’t have a training schedule
You have not set any goals
In order to succeed at whatever your fitness goal might be it is important to set specific goals. These goals will help you attain your end goal. It usually helps to also set a timeline to achieve these goals. One of the best ways to do this is to set what is called a S.M.A.R.T goal. Often times we head into the gym with no idea what we are trying to accomplish or vague goals like "losing weight", "toning up", “working on my upper body….” S.M.A.R.T stands for Specific, Measurable, Attainable, Realistic and Timely. A specific goal has a much greater chance of being accomplished than a general goal. When a goal is measurable it helps to establish concrete criteria for measuring progress toward the attainment of the goal you set. An attainable goals is important because when you choose goals that are most important to you, you will be able to figure out ways you can achieve them. A realistic goal means that you will be able to reach it and it. You can always reassess once you achieve it and set new goals. And finally the goal should be timely and set within a certain time frame to make sure you stay on track it should be written down.
You are in the wrong training environment
Going too extreme, too soon. i.e. forcing the body adapt to too much stressors all at once. Make changes gradually. Or you are in the wrong training environment and need to make a change to the right environment for you. If you don’t like big corporate gyms, then join a small studio. If you don’t like training alone, then try group fitness. If you only like training at home, then investigate that option. Whatever it is, you won’t continue going somewhere that you don’t enjoy walking through the doors.
You dont have a support system
If you don’t have a support system in place to keep you accountable you are setting yourself up for failure. Training partners, friends, spouse – people that are supportive of your goals. Too many roadblocks on the path can lead to failure. When you have a support system you are more likely to stay on track, be motivated and stick to a regular routine. We never want to let our friends or loved ones down, and we definitely don’t want to leave them waiting at the gym for us!
4.Not allowing for ‘fun’ time
Whether it’s a cheat meal or time away from the gym, the body and mind need temporary breaks, not pushing it 100% all out all the time. Allow for some things you enjoy and the program becomes much easier to follow. Plus this allows your body time to recover, regenerate and be prepared for the next week of workouts. I like to take Sunday and use it as a family day that way I enjoy my time and have some time away from the gym. 5. You Don’t have a training schedule
Pick a plan and stick to it for the duration. i.e. trust the process. Far too many try something for 2 weeks decide it’s not working and jump over to the next latest thing. One of the best ways to do this is to get a one-on-one personal trainer. If you would rather workout on your own maybe hiring an online coach like Team Trex Training is an option. Online training programs like Trex do customized programs for you and you do them on your own. It’s a great option if all you need is to have someone to be accountable to. There are a lot of different ways as you can see that your program can fail but you can succeed. Remember to set goals, write them down, get in the right training environment, find a support system, stick to a schedule and allow yourself some fun from time to time. You will be much more successful and happier with your results if you follow those steps! Happy training!
For all of you runners, you know first-hand how running safely is a year-round focus. Especially during the colder months when it gets darker earlier and visibility is low, safety should be a top priority for those who are still hitting the pavement. The following is a guide on running safety that's being shared by SimpliSafe. It includes a ton of examples on how technology can not only help with your training, but how it can also keep you safe and focused. They specialize in wireless security systems, so they definitely know a thing or two about keeping us safe.
Five Pro Athletes to Follow on Social Media Who Will Motivate You to Get Healthy
Social media has given fans a chance to feel closer than ever before to the athletes that they love to cheer for. No matter your favorite sport, you will find the following athletes' pages inspirational and interesting as you strive to live a healthier life this year.
J.J. Watt
The defensive end for the Houston Texans has gotten a lot of attention for his Twitter account and the information that he loves to post about his workouts. While there is no doubt that Watt is always out there getting his swell on, some are getting tired of all of the pics that Watt loves to put online whenever he is getting work in. Whether you love him or hate him, there is no doubt that J.J. will be in the gym getting his in. If you follow him, you will have one pro athlete on your Twitter feed who will always be challenging you to get better.
Annie Thorisdottir
This relatively unknown athlete is the queen of the motivational quote, and crossfit fans will find themselves going to her Twitter, Facebook, or Instagram accounts whenever they are feeling a little down in the dumps. In addition to posting about her workouts and all of the things that she is trying to do to stay on top of her game, you can read about her career from various sites on the Web.
The Rock
“The People’s Champ” is probably one of the most popular people on the planet. His Instagram is a must follow, as he plays as a fitness model/inspirational role model/movie star/ just a straight up awesome dude. Just take a look at any of Dwayne Johnson’s social media accounts if you need someone to pump you up, laugh, or just feel good about life.
Chris Bosh
Fans who follow Bosh will quickly discover that he is a chef masquerading in a basketball player's body. Bosh loves to cook, and he frequently posts pictures of dishes that he creates from scratch to fuel his NBA body. Whether or not you are a fan of basketball, all athletes can benefit from a well-balanced diet that gives you the nutrients that you need to perform on the court or on the field. In addition to being a great cook, Bosh also has an amazing physique that should inspire you to get into the gym to do one more set of abs.
Bryce Harper
Bryce Harper is one of the most entertaining social media follows on this list, and he will help you focus on keeping a positive mental outlook while you are trying to live a healthier life. In addition to posting about his workouts and play on the field, Harper finds ways to let you know about the relaxing things that he does off of the field. This balance is key for athletes who are looking to live a well-balanced life. Work hard, play hard seems to be his official model.
Hey Guys and Gals!
What's the point of having a blog if it doesn't get a little personal every now and then. As some of you who follow me regularly you know that I am now prepping for OPA provincials. I am a figure athlete.
Prep is tough. Motivation is key. Seeing the positive comments and having you guys behind me and my boyfriend/Coach keeps me going. I want to show you guys that if you say you are going to do something you can do it! It helps keep me accountable and I know a lot of you are embarking on your own fitness journey in 2017 so I hope that I can inspire you! If you need help I do online training so email me alicia@trainitright.com for more information and we can discuss how I can help you!
If you haven't been following my vlogs go and subscribe now: www.youtube.com/trainitright it will give you an awesome look into my life at an even more personalable level. I share some of my prep friendly recipes, grocery shopping, workouts and much more. Life as a competitor, athlete, model and trainer is not as easy and glamorous as it looks on instagram so I want to give you a real look into my life and prep.
Although 20 weeks sounds like a long time away its not. The days go by so fast. The workouts are tough (for me anyway) but I love them. Each and every prep mentally has gotten easier for me so far so I am hoping this will be my best yet. Ive been implementing positive self talk, graphing progress and even using meditation. Prep is just as much mental as it is physical and nutrition is key. I have a few meetings this month so Im hoping to share with you guys some key things on the nutrition aspect soon.
Another hard part for me on some days not all is getting in all of my water. I got a jug from Popeyes to help me with that. If I drink two of them in a day thats my full 4L aka Gallon.
My biggest goal for this prep is to have my legs come in more and show some amazing definition. Its hard as a woman because of estrogen. Also I tend to do loads of cardio because of my track background my body is a bit stubborn so I get a lot of water being held there! My boyfriend/coach has implemented some great strategies in my program to combat that and I can't wait to see how we can improve on this sculpture!
Let me know anything that you guys want to read about/see etc! If you have any Questions or comments leave them below and maybe ill do a Q&A blog and video!
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