The 5 Benefits of Pull Ups

Pull-ups are an exercise that’s been around since the beginning of time it seems due to the simplicity of it. Plus, not only does it only require a bar to hang off, but it also has numerous benefits which is part of what makes them one of the most useful exercises you can do! Even though we’ve only listed out the 5 benefits of pull-ups, there’s so many more that this list could’ve gone on for a while.

This post is sponsored by Pull Up Mate, but all opinions are 100% my own

#1 Powerful Grip

Depending on the sports and hobbies you are into such as mountain climbing, CrossFit, ultimate fighting, and pickle-jar opening, a powerful grip will be your best friend throughout these tough pleasurable activities

Unsurprisingly, one of the best ways to greatly improve your grip is to do pull-ups. Since this power exercise has you lifting weight – your entire body- while hanging from a bar, a significant part of the stress will be concentrated on your palms and fingers – all parts of your hand.

#2 Fat-Loss

If you’ve ever struggled with weight, than you know just how stubborn it can be to stick around. One thing many people don’t know about pull-ups is that they can help you lose the stubborn fat around your waist – and in general of course!

#3 Will Tone Your Back

When strength training our backs are often the most overlooked muscle group. However, a strong back is crucial whether you’re a sportsperson or have a job that does not encourage too much physical activity

Pull-ups are one of the best exercises for this purpose, as they stimulate all of the major core and back muscles. Even just a couple of them a day is sure to strengthen your back significantly over a fairly short period of time.

#4 Improve Mood

The fact that exercising can improve one’s mood isn’t ground-breaking. However, with pull-ups you get a double bonus. It’s exercise but will also help improve your posture which also helps you feel better and even more confident – which again isn’t groundbreaking but is worth noting.

Pull-ups are, therefore, a way to go if you have problems with your mood on a day to day basis. They combine the usual mood-improving benefits of exercising and the sense of pride and comfort that you get from boasting a correct posture. What’s not to love?

#5 You Can Do Them Anywhere and Anytime

Another great aspect of this upper body exercise is the fact that it can be performed literally anywhere there’s a bar. At the gym, at a playground, or with at-home equipment such as the Pull Up Mate. You don’t need an elaborate setup or any additional gadgets to prop you up.

Plus, there’s also a variety of ways to do them. A quick search online or on YouTube and you can find a variety of pull-up exercises to help diversify your workout so that you don’t get bored

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

What’s the Reason Behind Your Swollen Hands & Feet

If you experience sudden swelling in the hands or feet, there is no need to worry as it is a common occurrence due to fluid retention in the body. At times hormonal changes may also be responsible for the same. In this article, we will decode 5 reasons why you might have swollen ankles and puffy hands.

Injury

Injuries, both acute and chronic, to the hands and feet can cause them to swell. A common injury is a sprained ankle or wrist. You can minimize this swelling by resting the injured ankle or not using the injured hand too much. You can even use ice packs or compression as a treatment by wrapping the hand or foot with a compression bandage. Elevating the foot on a stool or pillow will also relieve some pain.

Pregnancy 

Swollen ankles and feet are an inevitable part of pregnancy. It typically begins in the second trimester and may get worse as the pregnancy progresses. The body produces a hormone relaxin which causes the pelvic, foot joints and ligaments to relax and enlarge. Using compression socks will provide relief. Though swelling in pregnancy is nothing to worry about, you must consult a doctor if the swelling comes rapidly as it could be a sign of preeclampsia.

High Salt Consumption

The human body maintains a delicate balance of water and salt that is easy to disrupt. The kidneys remove the toxins and unwanted fluids from the body and send them to the bladder. If you consume too much salt, it will be harder for the kidneys to remove the unwanted fluid, thus leading to water retention in the body. It may collect in certain areas of the body like feet and hands. Following a low-sodium diet helps in restoring the proper balance of water and salt.

Hot Weather

If you are suddenly exposed to unusually hot temperatures, you can experience swollen hands and feet. The body pushes the warm blood towards the skin surface where it cools down by sweating, however, on hot and humid days, this process may not work properly. The fluid might instead accumulate in the hands instead of evaporating through sweat. Sitting in cool areas will help in relieving some of the swelling.

Heart, Liver, or Kidney Disease

Sometimes swelling in hands and feet could indicate a heart, liver or kidney disease. If the ankles swell in the evening, it could be a sign of salt and water retention due to right-sided heart failure. Liver disease affects the production of a protein called albumin which is responsible for keeping the blood from leaking out of the blood vessels into the surrounding tissue. Inadequate albumin production can lead to fluid leakage and gravity can cause the fluid to accumulate more in the feet and ankles, resulting in a swollen ankle. When kidneys don’t function properly, it will lead to the build-up of fluid in the body.

Once you determine the reason behind the swelling, you can take the necessary action, like using compression gloves if you have swollen fingers.



Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Are Bed Bugs Common in College Apartment Complexes?

Tiny, wingless insects that are reddish-brown and about a quarter inch long are known as bed bugs. During the day, they can be found hiding in mattress seams, bed frames, box springs, and headboards as well as the cracks of walls, floors, and furniture. They usually make their appearance at night.

Unfortunately, a bed bug problem is not always obvious at first as these pests are great at hiding. If you notice blood stains on your sheets or see the bed bugs themselves or their shed skins or mattress droppings, you should take care of the problem right away.

While bed bugs are often found in residential homes, they can also be seen in college apartment complexes. There are a variety of reasons why this occurs but the most common one is that college students typically use cheap furniture and share living spaces.

If you find bed bugs in a college apartment complex, it’s important to notify the property manager or landlord as soon as possible. Property managers and landlords are aware of bed bugs and can hire a professional pest control company like Cleggs to get rid of bed bugs and prevent them from returning.

In the event your property manager or landlord refuses to treat the bed bug problem, you should reach out to your public health office, city office, public health office, or health department. Do not try to tackle the issue on your own as DIY solutions rarely work and do nothing to prevent the bed bugs from coming back.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

The Honest Guide to College

I’m not going to lie, sometimes college can be a lot. After my first year, and befriending quite a few upperclassmen, I’ve learned some helpful trick that has helped keep me sane and on top of things. So I thought I’d pass them on! Also, I essentially consider this part one of the honest guide to college, this one will be all about scheduling classes, going to them, and homework. I’m sure part two will come soon!

Scheduling Classes – Take a full load, but remember to keep it balanced.

Don’t schedule all of your tough classes in a single semester
I learned this hard way in the spring of my freshman year when attempting to tackle Human Physiology and Human Kinesiology (which had a lab). I then received amazing advice from my physiology professor in the summer when I re-took the class after dropping it in the spring. He shared the advice: “Science is like liquor, you don’t mix your -ology’s just like you don’t mix your liquors”

Try to schedule it so that you have a variety of homework.
Nothing’s worse than being bogged down by a bunch of writing heavy courses, it’s best if you can have a mix. Some writing, tests, and worksheets are best to help break it up and not burn you out.

Speak to your advisor before scheduling classes
They’re there for a reason, to help guide you and make sure you stay on track. Plus, they also know if a class is easy, hard, writing-heavy, etc.

Keep in mind you WILL NEED time for homework and online classes when making your schedule
Which might mean choosing not to have classes on certain days, putting a two-hour break in between classes, or having all of your classes in the afternoon so you can study the mornings

If possible, keep your personality in mind when picking times
Sometimes it’s not possible to avoid 8AMs, but if you’re not truly a morning person and can schedule the class later in the day, do so! Due to my major, I had 8AMs both semesters freshman year, and I had friends who either fell asleep in class, were late, or missed because they just weren’t morning people.

Be sure to have a plan for eating meals!
Some professors will allow you to bring your lunch into class, but I prefer to have a break during lunch so I can relax while I eat.

Classes

Never go to class without a bottle of water and a pen and notebook
It’s amazing how much water you will drink throughout your day. Between walking around campus to class, all the time spent in class, etc. It’s good to have a bottle so you can get a drink without missing class. Plus, despite being a person who types all of their notes on their laptop, the number of times I’ve had a professor require us to take out a pen and piece of paper is amazing! So before leaving your dorm/apt before heading to class, ensure you have a water bottle, notebook, and pen!

If it’s a workday and you’re given the option to leave class and work elsewhere, actually use that time to work.
Freshman fall semester, my 8 AM was a class that was worksheet heavy, and my professor would give workdays, and I never took them, and would sleep in and would do it later – on Tuesday it was my only class, and on Thursday I had a night lab. But I wouldn’t have been able to do that in the spring.

Sit wherever you’re comfortable!
Most posts say to sit up front, but I where I sit depends on the class. If it’s a major related course, I sit closer to the front, but if it’s a block/gen ed class I sit further back. Also if you fidget or get up during class, sit further back to not distract others!

After the third class (usually), seats may as well be assigned
After the third class – roughly first week – whatever seat you’ve sat In is now yours. Don’t move and throw everyone else off unless you absolutely have to. Keep in mind this may not always be the case. My freshman evolutionary biology class constantly moved around even when we took our final.

Always be respectful and kind to your professors, TA’s, and classmates
Professors and TA’s are there to help you, and truly want you to succeed in the class, and there’s no reason to not be nice to your classmates. You could possibly make a friend, or just have someone to help you out with notes if you miss class.

Make at least one friend in every class
You don’t have to be BFFs, but chat with the person you sit beside every class so that you have someone to study or share notes with if you need to.

Homework

Unlike high school, you really can’t skip homework!
Homework in college piles up quickly and tends to be worth a decent percentage of your grade. Plus, they tend to be a bit bigger projects or papers, that consume quite a bit of time. It’s best to stay on top of it!

Break larger projects up into smaller deadlines
By doing so, it makes it easier to work on and helps prevent you from leaving it until the last minute

If a class has a lot of worksheets as homework, start a study group!
This is really helpful in math classes, especially if you get stuck on a problem cause then you have others who may be able to help.

Try to start homework as soon as you get it!
This is a big help! Try and start your homework once you get back from classes for the day, to ensure it gets done and doesn’t get pushed off till the last minute.

Don’t be afraid to ask for help
Whether it’s from your professor, TAs, tutors, or classmates. Don’t be afraid to go to them and ask for help.

Don’t ignore the syllabus!
As soon as you get the syllabus, enter all of the due dates into your planner. If you want to go the extra mile (hint: you do), go ahead and add in dates to start working on projects, too.

Work ahead, so you have flexibility in your schedule
– Work ahead, so you have time to hang out with your friends at the last minutes instead of being stuck in the library working on a project that’s due first thing in the morning.

NEVER PLAGIARIZE!!
I can’t stress this enough! It’s the fastest way to get kicked out of class, your program, or even school. If you’re not sure if it needs a citation, it needs a citation.

Number one rule
Do all of your work and do it the best you can. As long as you follow that, you’ll be golden.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

How Often Should College Students Get a Dental Checkup

Unfortunately, college students are at a high risk of cavities. Since college offers them the freedom that they may have never experience before, many college students choose to do whatever they want, whenever they feel like it. If they are not in the mood to brush or floss, they simply won’t. When this happens, they leave some parts of their mouths susceptible to plaque and bacteria.

College students are also known to eat foods and sip beverages that are loaded with sugar and can damage their teeth. They may also get into smoking cigarettes and drinking alcohol, two behaviors that can cause dry mouth and gum inflammation.

If college students do drink, they should opt for lighter beers, which contain calcium and silicon and less damaging ingredients than other types of alcohol. Drinking from a straw is also encouraged as it can prevent stains and makes it easier for college students to control how much they drink and reduce their exposure to harmful bacteria.

By visiting the dentist every six months or so, college students can reduce their chances of cavities, gum disease, and other oral complications. If you are the parent of a college student, it’s wise to work with your child to find dates and times that are convenient for them to visit the dentist. You can schedule dentist appointments on their behalf or encourage them to do so on their own.

Although college students are usually busy juggling classes, extracurricular activities, social events, and internships, oral health should not be ignored. If your child goes to school in the Raleigh area, they are welcome at Lane & Associates, a highly rated North Carolina dental practice.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Should My Daughter Get a Permanent Bottom Retainer?

If your daughter is done wearing braces, you are likely pleased with her beautiful, new smile. Unfortunately, orthodontic treatment doesn’t end once her braces are removed. Your daughter will likely be required to wear a retainer to keep her teeth looking fabulous and prevent them from shifting back into their original position.

Since the bottom six teeth at the front of the mouth are particularly susceptible to shifting, it’s essential that your daughter adheres to her orthodontist’s instructions for wearing a retainer. If you are concerned that she’ll have a tough time wearing a removable retainer, a permanent bottom retainer may be the ideal solution.

A permanent bottom retainer can make life easier for your daughter and ensure that her teeth remain in their new position. Your daughter won’t have to worry about remembering her retainer when she’s sleeping over a friend’s house or traveling. When she goes to a restaurant, she can thoroughly enjoy her meal without having to take her retainer out and being afraid of forgetting it or accidentally tossing it in the trash.

A permanent bottom retainer will allow your daughter’s retainer to be out of sight and out of mind. Your daughter won’t have to think about her retainer or do anything to care for it. She can go about her regular routine while keeping her teeth in their optimal condition.

By investing in a permanent bottom retainer for your daughter, you can ensure that all the money and time you spent on straightening her teeth does not go to waste. For further information about bottom retainers, contact Sims Orthodontics.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Will My Teeth Hurt When Running at Elevation

Elevation changes may lead to tooth pain or a condition known as barodontalgia. If you are an avid runner, you may find that your teeth hurt every time you run at elevation. In many cases, the pain associated with a high altitude toothaches is caused by air that is trapped inside of a filling or cavity. Due to the fact that teeth cannot expand to accommodate pressure changes, the buildup of pressure may lead to intense pain in fillings or root canals that have been performed poorly.

You may notice that when you return to ground level, your pain completely stops. Even if this is true, it’s essential to visit a dentist as soon as possible, if you experience barodontalgia. A dentist can evaluate your teeth, mouth, and gums and determine whether there is an underlying condition that is causing your pain.

Fortunately, there are ways you can prevent this condition. Be sure to practice good oral hygiene and brush and floss your teeth on a regular basis. Also, visit the dentist every six months or so for regular exams and cleanings.

Although running is a great exercise that can help you maintain a healthy weight and improve your cardiovascular health, you shouldn’t continue to run at elevation if your teeth hurt until you find out the underlying condition that’s causing it and take certain steps to prevent the pain.

If you have further questions about teeth pain and running at elevation, feel free to contact Dr. Brian Levitin at Mile High Smiles.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Should I Be Worried About My Son’s 6 Year Molars?

When your son turns 6 years old, their initial transition to adulthood will likely begin. This is the age where he will develop his first set of adult teeth known as 6-year-old molars. His 6-year-old molars will grow in behind his baby teeth.

You may notice that during this process, your son becomes irritated and experiences some discomfort. Rest assured that this is completely normal. Headaches, low-grade fevers, cheek biting, ear pain, and jaw pain are all common symptoms of 6 year molars. The good news is that these symptoms eventually subside and there are certain ways you can help your son find relief.

Most dentists recommend feeding children in the 6-year molar phase more liquids such as yogurt and applesauce as these foods will feel better than harder ones. It’s also important to show your son how to properly brush and floss his teeth. On days where he is particularly uncomfortable, you can give him an over-the-counter pain medication.

This transition from baby teeth to adult teeth will continue until your son turns 12 or 13 years old. During this time period, it’s essential to bring him to the dentist every 6 months or so to ensure that his teeth are growing in properly and there are no issues. A dentist can also provide you and your son with valuable advice on how to avoid complications.

If you are concerned about your son’s 6-year molars for any reason, contact Costa Smiles & Cosmetic Dentistry.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

At What Age Should I Take My Child to the Dentist?

Many parents are unsure of when to first take their child to the dentist. According to the American Academy of Pediatric Dentistry, children should begin visiting the dentist as early as six months old and no later than one year old.

An early dentist visit can help you ensure that your child’s teeth are growing in correctly and they are not facing any tooth decay. It’s also a great time for a dentist to educate you on how to properly care for your child’s teeth.

At your child’s first dentist appointment, you can expect a dentist to evaluate your child’s mouth and determine whether their teeth are growing in properly. Although x-rays are unlikely, a dentist may perform a brief cleaning. Fortunately, pediatric dentist offices make an effort to create a fun environment for young children and will work with you to ensure your child’s experience is pleasant.

After your child has visited the dentist for the first time, it’s important to schedule regular appointments for them every six months. As your child gets older, these appointments will become longer and include x-rays as well as comprehensive exams and cleanings.

Caring for the Teeth of Babies and Toddlers

Before your child begins teething, you should take a warm, wet washcloth to remove any food or debris from formula and prevent bacteria buildup. You can also invest in a baby toothbrush to clean their baby teeth twice a day.

For more information on dental care for young children, don’t hesitate to reach out to Little Smiles Pediatric Dentistry.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Can I Wear Invisalign to Play Sports

Many Invisalign patients lead active lives and play a variety of sports. If you play sports and are considering Invisalign or are currently undergoing treatment, you may be asking yourself if you can wear Invisalign to play sports.

The answer to this question depends on the type of sport you play. If you play a contact sport such as football, you should wear a mouth guard. In addition to reducing your risk of injury or trauma such as broken teeth, a mouth guard can protect you from a serious head injury like a concussion.

Therefore, if you play a contact sport, it’s wise to remove your Invisalign aligners before you put on your mouth guard. Do not wear your Invisalign aligners underneath your mouth guard so that your mouth guard can provide optimal protection for your teeth and lips.

The majority of school sports teams and athletic organizations require participants to wear mouth guards. While Invisalign may seem like a good substitute for a mouth guard, it cannot provide you with the complete protection you need while playing contact sports.

If you play a sport such as golf that does not require a mouth guard, you can keep your aligners in your mouth. You won’t have to worry about any sharp brackets or wires hurting your mouth during the game and can continue treatment without any issues.

As long as you wear your Invisalign aligners for at least 22 hours a day, you’ll enjoy great results at the end of your treatment. For further information about Invisalign and sports, reach out to Raleigh Orthodontist Dr. Jason Gladwell of Gladwell Orthodontics.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Latest from Instagram

Copyright © 2018 · Theme by 17th Avenue