Preventing Injuries When Starting a New Exercise Program


If you are starting a new exercise program, whether it’s boxing, yoga, walking or running, your primary goals should include getting fit and having a great time. Therefore, it is important to prevent injuries so you can enjoy exercise instead of sitting on the sidelines in pain.


Here are the top things you must do to keep your body healthy and prevent injuries:


See a Strength Coach or Physical Therapist First.

A good strength coach or physical therapist should be able to evaluate your bio-mechanics (how you move your body) while also testing for muscle weakness and tightness. And, they can show you how to correct poor bio-mechanics, strengthen weak muscles and decrease muscle tightness. This is very important because many put excess stress on their knees, rotator cuff or other parts of their body due to weak hips, weak accessory muscles, poor bio-mechanics or muscle tightness.


Warm Up.

Perform a light warm up by walking, jogging or performing active/dynamic warm-up exercises.


Start Slowly.

The weather may be warm and the sights around you beautiful, but take a step back and remember to start off slowly. If you haven’t walked in a while, setting out to an hour-long hike might not be the best idea. Even if you are conditioned and exercise regularly, any new form of exercise will work different muscles and tendons. So, how long should you go? 10 minutes is the rule of thumb for your first run (or first run in a while) and you can add 10% per week thereafter. Walking – start with a max of 20 minutes. Any other new sport – 10 – 20 minutes is a good guideline.


In addition to starting slowly, make sure you take rest days so your body can recover and repair.


Cross Train.

When you incorporate different types of exercise into each week you will not only prevent boredom but you will also work different muscles and therefore help prevent overuse injuries from doing the same repetitive motions constantly.


Foam Roll & Trigger Point Therapy.

Foam rolling is the best way to give yourself a massage at home. Foam rolling will help loosen up tight muscles and make your body feel better. Trigger point therapy targets muscle knots – those hard lumps you get that feel like a dull pain and or contribute to nerve pain by compressing on nerves.  Rumble rollers are great too because the ridges dig into the parts of muscles that hurt. Trigger point therapy is also perfect for this same reason.


SEE ALSO:  How to stay in motion when you have joint pain and  Exercise for Healthy Bones

Immune Boosting Almond Joy Smoothie

It’s officially cold and flu season and your immune system needs all the help it can get to fight through the winter. This smoothie recipe with added Wellesse Liquid Vitamin D3 is a healthy way to get breakfast and an immune system boost in the same tasty treat!


Almond Joy Smoothie


•    3/4 Cup Soaked Almonds
•    3/4 Cup of Almond Milk
•    ¼ Cup Coconut Flakes
•    9 Frozen Yogurt Cubes (use Greek for more protein)
•    4 Ice Cubes
•    1 tsp Vanilla Extract
•    Stevia to taste (or other sweetener of choice)
•    Pinch of  Salt
•    2 teaspoons Wellesse Vitamin D3 
•    Chocolate chips (or chocolate syrup)




  1. Freeze dairy or nondairy yogurt of your choice in ice cube trays
  2. Throw all ingredients into your blender and combine until desired consistency
  3. Melt chocolate chips (if using)
  4. Drizzle freshly poured smoothie with melted chocolate chips, or chocolate syrup
  5. Enjoy!


Recipe Note:
Feel free to add a tiny drop of Almond Extract to make the flavors come together well!


SEE ALSO:  Winter Gingerbread Smoothie with a Kick of Vitamin D3  and  Banana Cream Pie Chia Pudding


GUEST POST by Blogger, Recipe Designer and Test Chef Brittany Angell.  Visit her at 

Diabetes Do’s and Don’ts

During November’s National Diabetes Month it’s time to take an inventory and make sure you are doing everything you can to take care of yourself. Follow these do’s and don’ts and you’ll be on the pathway to better health:


Do This:


Get a Team Together 

You’ll get better care if you follow a team approach and include a medical doctor, endocrinologist (a type of doctor that is trained in diabetes), certified diabetes educators (typically a dietitian or nurse), counselor, pharmacist, dentist, eye doctor, foot doctor.


Regularly Monitor & Keep Track of Your Blood Sugar 

Regular monitoring will help you adjust your diet and/or insulin to keep your blood sugar within normal limits. Keeping track of your blood sugar (and how you feel each day as well as anything else that may affect your blood sugar including illness, diet changes, exercise or stress) will help your endocrinologist adjust your treatment plan when necessary to ensure you are getting the best care possible.


Recognize the Signs and Symptoms of both Hypoglycemia and Hyperglycemia 

Hyperglycemia (high blood sugar) may make you thirsty, weak, tired, have blurred vision or difficulty concentrating. Call your doctor’s office if your blood sugar is too high. Hypoglycemia (low blood sugar) can make you feel hungry, dizzy, confused, weak, anxious or give you headaches. Always keep a source of sugar handy to raise your blood sugar. Ask your doctor what you should do when you have low blood sugar.


Go to the Doctor Regularly 

Regular checkups are a very important part of your care. Bring any questions with you (but, don’t wait until your next appointment if you have a question!), take notes and get copies of all lab tests. And, don’t be afraid to tell the members of your treatment team if you are having a difficult time.


Keep a List of all Medications in Your Wallet 

Keep a list of all medication names and instructions (how much you take, how many times per day etc.) as well as any allergies in your wallet. This will help you remember when you go to the eye doctor, dentist and other appointments. And, in the case of an emergency, this information will help first-responders.


Don’t Do This:


Follow Fad Diets 

When you see other people lose weight or rave about a particular diet, it’s tempting to follow them and dive into the latest fad. However, what works for one person will not necessarily work for another, especially when one has diabetes and the other does not. Go ahead and cheer your friend, coworker or neighbor on. Support their efforts but follow your own path.


Compromise Your Diet or Treatment 

At some point in time you’ll have to interrupt your daily life to eat or take your medicine. And, doing so may seem like an inconvenience to others when you are in the middle of a crowded theatre, at a formal ceremony, visiting a museum or enjoying an event at the library with your child. However, you must always take care of your needs first in order to prevent any complications. Think of it this way: the people you are sitting next to would rather move to let you out so you can get food then have you faint from severe hypoglycemia.


Smoke or Spend Time around Secondhand Smoke 

Smoking increases diabetes risk by 30 – 40%. In addition, those with diabetes who smoke are more likely to have trouble controlling their disease. Secondhand smoke is harmful as well and, some studies suggest secondhand smoke is associated with an increased incidence of diabetes. For more information on smoking and diabetes, click here.


SEE ALSO:  Heart Health Tips Continued, Blood Pressure, Cholesterol and Sugars and  Lift Your Mood with Vitamin D This Winter!



U.S. Department of Health and Human Services. The Health Consequences of Smoking—50 Years of Progress: A Report of the Surgeon General. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2014.

Diabetes Care 2013;36(9):2720-2725.

National Diabetes Information Clearinghouse.