Hernia: Types, Symptoms, And Treatment Options

Hernia is a condition that has attracted more than 600,000 yearly repair operations in the US alone. It affects people of all ages and gender, so there is a need to provide more platforms for enlightenment on the condition. Fortunately, Michael Sutker, MD, PA and his team have handled many cases regarding hernia in Dallas. If you or someone you know has recently been diagnosed with hernia, consider the following facts: 

Types Of Hernia 

Hernia most affects the organs found in the abdomen. In some cases, it may affect the groin, belly button, or thighs. It comes in four forms: 

1. Inguinal Hernia 

This type of hernia affects the intestines, causing them to protrude through the weakened muscle known as the inguinal canal. The canal supports the uterus and testicles in women and men, respectively. 

2. Hiatal Hernia 

This type occurs when some parts of your digestive system, especially the stomach, penetrate through the diaphragm up to the chest cavity. 

3. Incisional Hernia 

It is possible to develop hernia as a result of an abdominal surgical procedure. Here, some portions of the intestines bulge through the areas that have undergone surgical incision. 

4. Femoral Hernia 

This type mostly affects women since it targets the fatty tissue that protrudes into the outer groin. All the hernias affect both men and women. However, men are at a higher risk of developing it. Children can also get the condition because their abdominal walls are weak. This may cause the protruding tissue to escape using the weakened spot in the stomach. 

How To Tell If You Have A Hernia

Pain in your stomach or private parts can be a symptom of any other underlying conditions including stomach ulcers, endometriosis, and hernia, among others. If you are battling with hernia in the stomach area, you may notice a protrusion on the outer surface of your abdomen. It is common for patients with hernias to experience pain or tingling sensations in the area where hernia exists. 

When To See A Doctor For Hernia 

During the early symptoms of a hernia, the internal tissue protrudes through the muscle gap. You may also notice that your groin or bowel also bulge through the same opening. Anything that goes beyond this situation needs urgent medical intervention. Other symptoms include: 

· An aching protrusion that does not change in size even when lying down to rest 

· Pain that does not go away after taking medications or physical therapies 

· Nausea and vomiting 

· Difficulty in passing stool and other bowel movements 

· Fast heart rate 

· High temperature 

Hernia Help

Hernia is a serious condition that can cause more complicated problems if a patient does not get treatment at the early stages when symptoms begin to manifest. Your doctor at Michael Sutker, MD, PA, is well equipped with skills and experience to diagnose which type of hernia you could be suffering from. Once the problem has been established, they can refer you to a surgeon to correct it. To find out what treatment options you have for hernia, schedule an online consultation or call your doctor today.

8 Balance Board Exercises You Should Try

Flexibility and balance are two core necessities for a healthy and stable life. Many things can affect balance, such as injury, recovery from surgery, or ageing. When you have problems with your balance, it's far more likely that you're going to fall and injure yourself further. Amongst the elderly, the risk of falling is far more significant, and in this age group, there is a massive problem with fractured hips and associated issues. 

It’s no surprise that physicians are keen to help their patients improve their balance and flexibility, therefore strengthening their core and creating a far healthier outlook. There are several ways you can work to improve your balance, but a balance board is one of them. 

What Is A Balance Board? 

A balance board is a tool that can be used to increase balance and flexibility for those who need it. These can be used to carry out balance exercises for beginners or even seasoned athletes who want to focus on strengthening their core or recovery from injury or even surgery. 

It is a board which you stand on, which is slightly off-balance in itself. You then engage your core muscles and work through balancing board exercises to improve your overall balance and stability. The board can be likened to a see-saw somehow, giving you a slightly off-kilter sensation that you need to fight against to strengthen your skills. 

Exercises To Try With A Balance Board 

According to Niva MD, Most balance board exercises work your core muscles, your glutes, back, and the major muscles in your leg. By strengthening these significant muscles, you're able to stay upright and correct yourself far more quickly than otherwise. That is particularly important for older adults who may struggle with their balance due to illness, side effects from medication, or the general ageing process. 

1. Balanced Push-Ups 

Place the balance board on the floor and get down onto your knees. When you're ready, reach forward and place both your palms flat on the board and stretch your legs out behind you. Move up onto your tiptoes and make sure to keep your back straight. Then, lower your body down in a traditional push-up, pausing for a second and then pushing back up. 

2. Abdominal Exercises 

Balance and stability exercises are designed to work out the abdominal muscles as well as the back. 

Sit down on the board and make yourself comfortable. Cross your legs but make sure that your back remains as straight as possible. Once you're ready, slowly move your body around in a circle but only use your abdominal muscles. Pull in your stomach and make sure to use your core, not your back! Once you've moved one full rotation, alternate back the other way. Keep going for two minutes, or build up your time slowly. 

3. Forward, Backward, Or Side Tilt 

Many balance training exercises are done while standing on the board unaided, but at first, you can hold onto something, e.g. a stable chair or the wall, until you become more confident. 

The forward, backward, or side tilt can be done by standing on the board and keeping your back straight. When you’re ready, use your abdominal muscles (pull in your stomach) to move the board forwards, but don’t allow it to touch the floor. Then, move backwards and do the same. Once you're ready, move side to side, avoiding touching the floor. 

4. Squats 

Squats are one of the best exercises for improving balance and can be done very quickly on your balance board. Stand up straight on the board and wait until you feel stable. Then, slowly bend your knees and move downwards into a traditional squat position. Hold it for a few seconds, then return to standing, and be careful to keep your knees soft. Repeat for another ten seats. 

5. Single Foot Balance 

The single foot balance is one of the best beginner balance exercise options. All you need to do is stand on your balance board, keeping your back straight. To get the most out of the exercise, you need to avoid holding onto anything, but you can look at something that isn't moving to help keep you steady. Once you're ready, either bend one leg behind you or lift one leg to the side so that you're standing with one leg on the board. Hold it for a few seconds before changing legs and repeating. 

6. Around The Clock 

The around the clock exercise will strengthen your core, your hips, and your ankles. Stand comfortably on the balance board with your legs a slight distance apart. Keep your back straight and slowly move around the board in a circular motion, keeping your feet firmly where they are. Once you’ve completed one rotation, pause and move back around the other way. 

7. Calf Stretch & Raises 

Tight calves can be a problem when maintaining balance, so this is one of the best exercises for improving balance and overall stability. For this exercise, you need to step forwards and place one foot onto the board, moving so that it is just your heel that connects with the board. Keep the other on the floor. When you’re ready, gently tilt forward until you can feel the stretch that moves down your calf muscle. Wait a few seconds and then change legs. 

8. Half Moon 

The half-moon is one of the slightly more challenging balance board exercises. Stand with one foot on the board towards the front and the other in the middle. When you're ready, slowly lift one leg out behind you and slowly lower your body down so that your leg and body are in a straight line. Aim to hold the position for up to 20 seconds, working up to that level if you find it hard at first. 

Conclusion 

These balance board exercises are ideal for beginners and intermediates alike. Slowly work up your tolerance by building time, perhaps starting at 5 seconds, up to 10 seconds, and then further if you can manage it. 

A balance board is an ideal option for anyone who wants to strengthen their balance and stability, regardless of age or ability level.

4 Ways To Get A Six-Pack In 30 Days

Achieving six-pack abs is the ultimate goal of everyone. That's because it's one of the indications that you are physically fit and healthy. Unfortunately, most of us are having a hard time getting that top form. One primary reason is that most of us are overweight and obese. 

Today, we're giving you the top four ways to get rid of that excess fats to your belly. Are you ready to shred some fats and transform it into six-pack abs in 30 days? Let's get started without further ado! 

4 Ways To Achieve A Six-Pack Abs 

Here are the top four ways to achieve a sexy and rock-hard tummy in just 30 days. 

1. Start To Eat Right, Choose Green Foods 

One of the most effective ways to achieve a six-pack is to have a proper and balanced meal. Healthy eating to get a sexy body for confidence is the ultimate key to loosening your fats that stay inside your tummy. 

Start to eat green and leafy vegetables because they are excellent in fibers. These fibers help your body boost your metabolism, which is essential in breaking down foods inside your body. 

You can also eat rolled oats, which are also useful in your digestion and makes you feel fuller every time you eat it. 

2. Daily Exercise Is The Key To Wellness 

Exercise plays a vital role in your wellness. You must spend one to two hours daily in training to burn out excess and unwanted fats on your body.

The most effective form of exercise to achieve six-pack abs is through running and circuit training. The more you pump your heart rate, the more it needs oxygen. Once your body gasps for more oxygen, it will help you to release more carbon dioxide from the body that can reduce your body weight. 

You can also reduce weight by urinating and sweating. It also lessens your daily stress and anxiety if you go workout regularly. 

3. Drink More Water As Often As Needed 

Another way to achieve six-pack abs is to drink more water. Water offers purification inside your body. As you drink clean and purified water, it helps you to release toxins inside your body using urinating. Drinking water before meals also helps you to feel fuller. It allows you to eat fewer foods that cause bloating in your tummy. 

4. Avoid Eating Sweets And Fast Foods 

Let's face the truth; we cannot deny the fact that we love cakes and burgers. However, these foods are unhealthy to eat and can cause sudden weight gain. 

If you want to achieve your six-pack abs, it's time for you to let go of these foods and start to eat what's right to your body. 

Quick 6-Pack Abs Conclusion 

Having six-pack abs is not an easy task, but if you put your 100% discipline and dedication every day, you can achieve it in no time. So, start to motivate yourself every day and follow the above 6-pack steps to make your ultimate dream body a reality.

How To Get Rid Of Saddlebags

Saddlebag 

Also referred to as "square booty", the term "saddlebag" can be defined as the fat that settles in your buttocks, thighs, and hips. It may be caused by several factors, one of which is genes, but you can still manage and get rid of this pesky fat through regular exercise and proper diet. If done consistently, you'll gradually blast away the fat, be able to tone your muscles and fit into any pair of jeans that you like without a problem. If you're seeking saddlebag removal practices, ultherapy, or laser hair removal in Edgewater, NJ, Marina Medispa is the place to visit. 

The Right Diet 

Getting rid of saddlebags is not rocket science. They are just excess fat that the body decides to store in inconvenient places. Getting rid of them will demand that you eat right. Thus, the first thing to go out of the window is junk food. It's full of bad fats, and calories but lacks nutrients. Cut out anything packaged or fried, baked or just plain sweets. None of them are good sources of protein, vitamins or fiber. You need to go fresh, thus ensure a large portion of your diet is made up of fresh fruits and vegetables. 

When going for carbs, go for the right kind. Choose complex, whole carbs that contain fiber in plenty, for example, oats, quinoa, and brown rice, among others. They will keep you fuller for longer. Avoid cakes, cookies, pastries or white rice, as they are stored as fat if they're not used for energy. With regards to fruits and veggies, the more color you eat, the better for you, thus, eat a whole rainbow if you can. They are packed with lots of nutrients, tons of vitamins and minerals. They also don't have lots of calories and you can eat pounds and still be okay. Green leafy vegetables are particularly good for you. Fruits are also full of antioxidants, which are good for your skin. 

Workout 

While exercise will help you tone those muscles, the fat will still remain, especially if your diet is improper. Losing fat is a combination of diet, toning and fat burning. Everyone has a different body and some will begin losing fat at the bottom and others at the top. Some will also start losing fat on their core, but the important thing to remember is that it takes patience and perseverance. As long as something is shrinking, you're on the right track. 

The number one goal is to burn away the fat, and the best way to do that is through cardio. Do at least half an hour of cardio four or five times a week. You can do it in different ways for example dancing, swimming, walking or riding a bicycle, among other activities that get your heart pumping. If you can't do long workouts, you can do short, highly-intense interval training. In fact, this has been shown to burn more fat in a shorter amount of time. You can alternate this with walking or sprinting on a treadmill. 

Build Muscle 

You have to work on what's underneath the fat once it's blasted away, otherwise, you'll end up with the "skinny fat" appearance. Thus, once you're done with cardio, lift some weights. You can lift dumbbells, or use your own body weight and do lunges, squats, and planks.

The Problems With Crunches For Abs

Crunches are undoubtedly one of the most popular forms of exercise out there. It’s popular not only because they can be performed without any equipment, but also because people want flat stomachs and great abs! 

The things is, one of the biggest fitness myths out there is that you can spot reduce fat on your body. So, the people doing crunches in a bid to get rid of belly fat are wasting their time, and it could be argued that doing crunches, for most people is pretty pointless on the whole. 

Here are a few reasons why you might want to think twice about dedicating so much time to crunches in your workout regimen: 

Crunches Can Cause Problems 

If you’ve been taught how to do crunches the right way, then you’ll probably be fine, but a lot of people just start doing crunches without any direction, and this can and has caused a whole host of problems from slipped disks to pulled muscles. That’s why you should at least think very carefully before doing tons of crunches. 

They Aren’t Great for the Spine 

Even if you don’t get injured as such doing crunches, they can be bad for your spine. Why? Because they teach you to maintain a ‘flattened’ spine and a lot of people tend to keep this position even when they’ve moved on to other exercises. While you may think this would be more efficient and healthy to keep a neutral back, this can actually be dangerous - the spine has natural curves for a reason! 

They Can Promote Poor Posture 

Crunches are really great at getting us to flatten our spines and hunch our shoulders forward, which can result in the wizened old woman look if you do too many of them! 

They Don’t Deal with the Core Muscles

Crunches, if you do enough of them, will improve the way your abs look, but they will only improve the muscles that are on the surface. If you want to have a really strong core, then you need to workout those deeper core muscles too, and that means doing other exercises, such as Pilates. 

They Can Cause Neck Pain 

If you’ve ever spent a period of time doing a lot of crunches, then there’s a fair chance you will have experienced neck pain as a result. The movements involved in performing a crunch put a lot of tension on the neck, which could end up causing serious problems in the long-term. 

They Do Nothing For The Rest of the Body 

The thing about doing crunches is that they don’t really do much for the body outside of the surface abs area. Since the whole body is connected and you can’t spot reduce or build muscle all over by doing one single type of exercise, relying solely on crunches will be ineffective and a waste of time that could be spent doing overall body conditioning exercises like kettlebells, yoga or bodybuilding. If you only have a limited time to exercise, crunches are probably not for you. Although I’m not saying you should never do crunches if you really want to, it’s worth noting their limitations and potential problems before you do.

And don't forget, abs are made in the kitchen and not always in the gym.

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Quick Intermediate Core & Cardio Recovery Workout

Work that core and cardio with this new free frugal fitness workout routine for low intensity days or weeks!

3x Twisting Crunches

3x Planks hold 20+ seconds per set

3x Hip Bridges / Single Leg Hip Bridges

3x Alternating Heel Taps

2x Mountain Climbers 12 on each side

30-45 Minutes Cardio (your machine or modality of choice)

Stretch it out and drink plenty of water!

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Does The Ab Rocker Really Work? Unbiased Review

Does the Ab Rocker "As Seen On TV" piece of exercise equipment really work? Will it give you six pack abs quickly and easily in the comfort of your own home? Frugal Fitness provides an unbiased review of the Ab Wheel based on exercise science and objectivity.

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10 MINUTES TO A SOLID CORE WORKOUT

A perfect set of exercises that just about anyone can do! All you need are a couple dumbbells, yourself, and 10 minutes. (We all have AT LEAST that). Challenge yourself to this set wherever you are, at home or at the gym. 

All of these moves are great, solid core exercises for a toned midsection. Combined, they set you up for some major strengthening and toning. They are set up to be two smaller circuits. Follow the instructions below for a walk through of reps and any needed direction. Watch the video below to see what each exercise looks like. 

3-4 sets: 10 weight to knees crunch (Do not lift your shoulders or head off the ground. Focus on squeezing your core as you come together during this workout!) 

10 each side weightless contralateral crunch (Your goal is to get your shoulder blades up off the ground here. The arm that is out to your side is used as a base. If you must push your weight onto that elbow to get up at first, that is okay. Work toward using total core strength in time.) 

10 straight arm crunch (This is a great way to crunch without pulling your neck. You are to push your arms straight toward your toes, again with the goal of getting your shoulders off the ground. Make sure you face up toward the ceiling so that there is no tension in the neck.) 

Rest 1-2 minutes & repeat these three, then move to the next circuit

3-4 sets 

10 each Single knee pull-in + leg raise (Lean back to 45 degrees & plant your hands behind you for a stable base.) 

10 each lower ab circuit (ankles together pulling in & out between dumbbells---& ankles together moving up & over DBs ----& starting with ankles together moving away over dumbbells) 

Rest 1-2 minutes & repeat these four exercises and you’re all done!

Now Watch The Frugal Fitness Workout Video:




**Please keep in mind that diet plays a major role in the visibility of your abs! If you would like to set yourself up for some good ideas on how to eat, please check out the Frugal Fitness free meal plans and affordable recipes. 

Bernadette Moore owns BeMoore Fitness. She is an online coach and personal trainer in Sidney, MT. She is passionate about spreading knowledge about how to live a healthy lifestyle sustainably. Bernadette aspires to be a source of knowledge for women to learn how to live life in a healthy way and without gimmicks or fads. Check out www.bemoorefitness.net to learn more or follow on Facebook & Instagram.

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I hope you enjoyed this workout that will give you a solid core and ripped six pack in just 10 minutes per day. 

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- Free Total Body Weekly Workout Split

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Does The Ab Dolly Exercise Equipment Really Work?

Does the Ab Dolley "As Seen On TV" exercise equipment really work? Will it give you six pack abs quickly and easily in the comfort of your own home? Frugal Fitness provides an unbiased review of the Ab Wheel based on exercise science and objectivity.




Now it is time to get abs of steel. Looking for more great frugal fitness equipment? For reviews on yoga mats and more, click to see more here.

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Does The Ab Wheel Really Work? Unbiased Review

Does the Ab Wheel "As Seen On TV" exercise equipment really work? Will it give you six pack abs quickly and easily in the comfort of your own home? Frugal Fitness provides an unbiased review of the Ab Wheel based on science and objectivity.




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Free Home Obliques Toning Workout

Those sought after obliques adding definition to your six pack abs and replacing your love handles are made primarily in the kitchen... and usually plenty of cardio needed as well. But regardless you'll still need to strengthen those oblique muscles for an overall toned midsection and strong core. 

Here is a great simple yet effective free core training workout to help bring out those obliques while saving money and maximizing convenience.

x = 1 set of 15-30 reps

1x Crunches (warm up)
1x Hip Bridges (warm up)
2x Single Leg Hip Bridges 3x Alternating Heel Taps
3x Ab Bicycles
3x Side Crunches
2x Side Planks
2x Flutter Kicks / Scissors

1x Ab Plank Hold 30+ seconds (burnout)

Do this exercise 2-3 times per week along with some frugal cardio, frugal resistance training, and your frugal diet for optimal results every season.


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Russian Twists For Ripped Abs

Want an iron midsection like Ivan Drago (Dolph Lundgren) above from the Rocky Movies?

Perhaps a toned midsection like Maria Sharapova below?

These Russians* know how to get their abs in gear w/ the staple exercise

THE RUSSIAN TWIST!

I know Dolph Lundgren is actually Swedish, but since he plays a Russian in Rocky IV and he's the man, that's why his picture is in this post :)

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4 Lower Back Pain Prevention Exercises

4 Exercises to Overcome Lower Back Pain

Victoria Armstrong, Author of this article, writes for The Men's Health blog provides you an exclusive information on men’s health fitness, health, relationships, nutrition, weight loss and muscle building. You can also find information on various men's health topics like prostate cancer, and men's sexual health.

Does lower back pain hamper your everyday activities? If yes, be relieved that you are not alone in this world. It is estimated that about 80% of the world population suffer from some kind of back pain at some point of their life, especially on their lower back. This pain can make your day to day life as it can hinder your day to day activities. Performing certain workouts will help to alleviate the issues as it relieves the symptoms elated to the pain in the lower back area.

Back Stretch Exercise

This is one among the popular exercises for lower back pain or injury. If you have tried yoga then you might be aware of the cobra pose.  This looks similar to the back stretch exercise. This workout will help in strengthening the muscles and stretches it at the lower back. You can perform this exercise buying face down with your palms facing flat on the floor beneath your shoulders. Now keep your waist fixed on the ground, keep your arms straight, and lift your head off the ground slowly. Now tilt your head slightly towards the upper back and on the air until you feel a good stretch in the lower back. Remain in this position for about 10 to 30 seconds and come back to the old position.

Bridge 

The bridge is a good exercise to strengthen the lower back muscles and the hamstring. To do this workout, lie down on the back and keep your knees and heels flatly on the surface of the floor. Now press the feet slowly on the floor, lift the hips from the ground, and make sure it forms a straight line with the help of your shoulders and knees. Keep your ab muscles tight and hold the position for over 15 seconds. Now lower the legs slowly and reach the first position. Now repeat for up to 4 sets.

Cat Camel

This is a great exercise, which can also be performed as a warm up exercise. This exercise can eliminate back pain and keep away from sciatica. It can ease the pain at the back as it makes your spine to extend and perform a full motion. To perform this cat camel correctly, begin by taking a position on all fours by lying on your hands and knees. Arch your lower back. Keep your head between the shoulders and extend the mid-upper portion of your back towards the ceiling. Now get back to starting position and make sure you perform 15 or 20 reps.

Planks

The plank exercise is an effective one for the lower back and abdomen. Begin this workout in a push up position and rest your elbows and forearms on the surface of the floor. Make sure your body is in a straight line and hold the position for about 15-30 seconds. Repeat this up to 5 times to reduce back pain at work or elsewhere.

However, make sure you consult your doctor before you are trying a few workouts, as it must be performed correctly to prevent all kinds of serious injury.

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Six Pack Summer Weekly Challenge

Contributed By Samantha Zeigler, Author of Running & Cupcakes

Good Monday morning my beautiful friends! Last week I told you guy about a personal challenge Kevin and I are embarking upon – to have six pack abs by Columbus Day weekend. We thought it would be really fun if we got you guys involved too!

Introducing the Six Pack Summer Weekly Challenge!Each week I will present you with the Six Pack Move of the Week.

The challenge?

Complete as many reps of the move of the week, as often as you can.

Check in with me on Sundays, when we’ll do a weekly recap, and see who can blast their abs the best each week!

Move of the week #1 is brought to you by Fitness Magazine and it’s called the Bridge “N” Curl –This move targets so much more than your abs too, it’s a fantastic lower body move!

Targets abs, hips, butt, hamstrings

• Lie face up on the ground, arms by sides, knees bent and feet flat, squeezing a soccer ball (or rolled up towel) behind knees. (Modification – squeeze the ball or towel between your thighs)
• Keeping knees tightly tucked, curl hips off ground to bring knees toward chest.

• Return feet to ground, then lift hips so that body forms a straight line from knees to chest.

• Lower to start, repeat for 1 minute.

Your goal this week – Keep track of how many reps you do per minute, how many sets you do per day. See if you continue to improve as the week goes on, and check back in with me on Sunday!

So, who’s in on this challenge?! Lets get those six packs rocking just in time for fall!

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Summer Six Pack!

Contributed By Samantha Zeigler, Author / Owner of Running & Cucpakes

If only I was talking about beer…

Over the past week or so, Kevin and I set out on our own personal challenge to have six-pack abs by Chicago Marathon Weekend. My original goal was the end of the year, but I needed something a bit more challenging!

So far, the first week has been successful. Here’s what we’re doing:

1. Cutting back on alcohol. It’s so easy in the summer to get wrapped up in a couple beers here and a couple beers there, or wine, or whatever suits your fancy. Those calories add up so fastand they’re nothing but empty calories. Notice I said cutting back, not cutting out. 
2. Eating much more lean protein, fruits, and veggies rather than carbs. Again, not cutting out carbs (that’ll never happen in my world!), just cutting back.
3. Working those abs like crazy at the gym! Okay so we haven’t been hugely successful in this department in the first week – we definitely need to kick our own butts a bit more! I’ve had the opportunity to work mine a bit more than Kevin, because I did some core workouts with a client while she was doing them. If that’s what it takes for me to win this thing  Oh, did I mention it’s a competition? Did I even tell Kevin that? Hmmmm…

My mom thinks I’m obsessed but honestly my reasoning is sound!

• I want a strong core ( who doesn’t?), especially to help achieve my Chicago time goals.
• Face it – a six pack is sexy.
• By embarking on this challenge it forces us to rethink our food and drink choices – leading to healthier eating habits.
• Six-pack = less belly fat = HEALTHY

We have 12 weeks! I know that we can do this – anyone want to jump in on this with us?

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