Archive | February 2014

Everybody Knows Somebody…Get in the Know

February 23-March 4, 2014 is National Eating Disorder Awareness Week. Did you know 69 percent of girls ages 10 to 18 confirm that photographs of models and celebrities in magazines inspired their desired body shape? And men make up 10 to 15 percent of the population with anorexia and bulimia, but are the least likely to seek help due to the gender stereotypes surrounding the disorders.


Supporters illustrate their personal connections to eating disorders for this week’s campaign…Source

An eating disorder is categorized as a mental illness where there is an unhealthy relationship with food. Someone who suffers from an eating disorder often struggles with body image and disrupts their normal activities with unusual eating habits to alter their appearance. This cause is so dear to my heart because, as many of you may know from reading the “about me” section of this blog, I overcame my own personal struggle with eating disorders. I feel so fortunate to be on the other side of this nasty, confusing disease, and I am very dedicated to raising awareness to hopefully spare others from what I went through. I’m very open and candid when speaking about my experience talking to someone one-on-one, but I haven’t quite decided how I feel about writing the details of it. So for now, let me share five facts to keep in mind about the devastating impact of this issue shared by

1. Thirty million Americans will suffer from an eating disorder at some point in their lifetime.

According to the National Eating Disorder Association, an estimated 20 million U.S. women and an additional 10 million U.S. men will struggle with a “clinically significant” eating disorder at some point in their life. Eating disorders include anorexia nervosa, bulimia nervosa, binge eating disorder, or what’s defined as an “other specified feeding or eating disorder” (OSFED). Although many Americans incorrectly assume that it’s easy to spot an eating disorder, the people who struggle with this condition can actually come in all types of shapes and sizes, and are typically adept at hiding their symptoms.

2. Anorexia is the most fatal mental health issue.

One out of every five people with anorexia eventually dies from causes related to the disease. The rates of suicide among people who suffer from eating disorders are higher than the rates among other psychiatric disorders, largely because anorexia is often accompanied by depression, anxiety, and substance abuse. A 2003 study found that people with anorexia are 56 times more likely to take their own lives than people who don’t suffer from an eating disorder.

3. Disordered eating is on the rise among children.

Disordered eating is an issue that tends to manifests itself in children and young adults. A full 95 percent of the Americans who have eating disorders are between the ages of 12 and 25, and the majority of those people report that their unhealthy relationship with food began before they turned 20. Perhaps partly because of the unrealistic body images that are persistently marketed toward kids, this issue is getting worse. According to a recent study, hospitalizations for eating disorders in children under 12 years old increased by a staggering 119 percent between 1999 and 2006. Eighty percent of U.S. girls say they’ve been on a diet.

4. Eating disorder patients often lack sufficient health coverage.

Despite the fact that disordered eating impacts millions of Americans’ lives, and early intervention has been proven to be an effective method of treating the condition, people who struggle with anorexia or bulimia often can’t get the medical care they need. Just one in ten eating disorder patients typically receives treatment. That’s often because eating disorders are difficult to diagnose and insurers don’t always cover the wide range of mental health treatments that can be necessary to address them. Some states have taken their own steps to expand coverage for eating disorders, which isn’t considered to be an “essential benefit” under Obamacare’s new exchanges. Fortunately, though, the health reform law does prevent insurers from denying coverage to individuals with pre-existing conditions, which includes eating disorders.

5. The government doesn’t designate much funding toward eating disorder research.

“Eating disorders are complicated and vexing problems and we don’t exactly understand the pathophysiology of them. Certainly there is both a genetic component and an environmental component,” Dr. Aaron Krasner, a practicing psychiatrist, explained to Forbes this week. Some eating disorder prevention advocates argue that’s because there isn’t enough funding designated for research in this area. The National Institute of Health (NIH) allocates just 93 cents in research funding per affected eating disorder patient, compared to $88 per affected autism patient and $81 per affected schizophrenia patient. Figuring out how to address eating disorders would be in the government’s best interest, though — one study estimated that hospital costs associated with anorexia and bulimia can top $271 million annually.

If you or someone you know is struggling with an eating disorder, don’t be ashamed, afraid, or embarrassed to ask for help. Go to, talk to a professional, attend a support group, or you can even message me personally here. Freedom and a better life are possible, and totally worth the hard road to recovery.


Ciao for now,


Do You Even S T R E T C H ?

Alright, confession time…how often do you hard gainers, iron pumpers, and cross fitters actually stretch? I mean, consistently and thoroughly stretch?

If you’re like me, your answer will be “meh, not much.” And in my own head, I’ve kind of rationalized this by coming up with a myriad of excuses. For example: I don’t have time; I don’t feel like taking time; It’s boring; I forget; How much difference will it really make with my workouts?; etc…

What if stretching could actually help you gain more muscle?? That’s right! I recently read an article, How Stretching Can Explode Your Muscle Growth by Nick Nilsson, VP, BetterU, Inc, which mentions the critical role of stretching in building muscle.

Now, I learned in my massage therapy training that every muscle in your body is enclosed by tough connective tissue known as fascia. And it’s pretty common knowledge that fascia is important for holding your muscles in their proper place in your body. BUT, Nilsson proposes, your fascia may also be holding back your muscle growth.


“Because fascia is so tough, it doesn’t allow the muscle room to expand. It is like stuffing a large pillow into a small pillowcase. The size of the muscle won’t change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within. The best example of this is the calf muscle. The lower leg is riddled with fascia because of its tremendous weight-bearing duties in the body. It is because of this fascia that many trainers have great difficulty developing their calves.

Using the pillowcase example above, imagine you can expand the size of the pillowcase by stretching it. Suddenly, the pillow within has more room and will expand to fill that new space.”

Anyone else having the same lightbulb moment that I had?

Nilsson goes on to mention that there are actually ideal conditions in which to stretch your muscles so that you can maximize fascial stretch and kill two birds with one stone, so to speak.

“The key to effective fascial stretching is the pump. The best time to stretch to expand the bags that are holding in your muscles is when your muscles are pumped up full of blood. When your muscles are fully pumped up, they are pressing against the fascia. By stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia.”

 fascia stretchSource

You’ll know you are engaging the fascia when you feel a powerful pulling sensation and pressure as the muscle works against the fascia to expand it. Just be careful not to stretch so hard that you hurt yourself…you should not feel any sharp pain, just a steady pull.

You can find instructions for stretching at:

“Hold each stretch for at least 20 to 30 seconds as you must give your fascia time to be affected by the stretch. Stretch hard like this only when you have a fully pumped muscle as you must give your fascia a reason to expand. If your muscles aren’t pumped, just stretch normally.”

Ciao for now,