FATAL cannot be reversed

BLOG : FATAL cannot be reversed.
Medical | Research | Session

by...

Latika Goel

certified
Clinical Dietician
Clinical Psychologist
Lifestyle Coach

Strength training expert & marathon runner.

Why I choose to write on this topic.

I have seen a rise in uncertified online doctor and dieticians who do not have any certificate or practical knowledge – advising people on the crucial and tricky conditions like :

Weight loss

Reduce tummy / belly

Improve running pace

Strength workouts

Nutrition – even to the person who needs clinical dietetics advise.

The worst part is : people go for all free advises available on social media and internet.

They do not want to spend money on their own health.

Lifestyle and Dietetics advises are very tricky and crucial as it varies from person to person.

A lot of technicalities is involved in a single person’s health solution.

I have come across so many fatal incidents in recent pasts, those were the results to the wrong advises floating in the market. But never have I seen any so called experts floating in the market coming upfront and taking the blame.

Social media, whatsapp, google, youtube, even one one o one basis – you will find such people copying the stuff from google and or other profiles and claiming them to be the master.

My request to all the self made and proclaimed nutritionists, doctors and advisors, please do not advise risky and unnatural process for the sake of so called weight management related rush in the market.

It at times can be fatal which will never be reversed.

Lot of self claimed experts, without any certification or experience are fooling people only for the sake of earning money or fame on social media.

Please do not fall prey to such people.

A thin person, a fast runner, a bodybuilder, or a very good dancer cannot be a trained coach or expert.

A trained and natural expert will never advise you to adopt any short cut or any procedure that is not made up for your body type. For example  : cutting down on any nutrient from your food, or advising you to lift more weight or follow any workout that’s not made for your body type and strength or advising you to run fast irrespective of your body anatomy and your athletic strength.

Examples :

1. A person who has recently achieved his/her PB in a race – suddenly became a doctor or nutrition expert and others starts copying them merely on the ground that they too will get pb if they follow the same.

2. A person who has successfully managed to get his type of muscular body – starts preaching about what to eat and how to workout. People starts copying their diet plan and workout videos. Which really can be FATAL.

3. If I can run 10 K with a pace of 5, that doesn’t certifies me as a health or running coach. So if you copy me and my lifestyle assuming you will also achieve that pace, then its really FATAL for you.

4. A person asks on a social media platform – how to manage Cholesterol – immediately few of the runners became doctor advising – run 10K everyday. Stop eating after 6 AM to 8 AM., follow low carbs diet, cut off carbs from diet, go on all fruits diet, eat only salads etc etc.

Correction here : its never one for all. Your nutrition and activity guide depends majorly on your lifestyle / your daily routine / your body type / your metabolic rate / and above all your medical conditions.

A fasting of 6PM-8 AM , only fruits and salads diet can be fatal for a person who has a acidic system or is fighting with low blood sugar levels.

If the person is advising without checking on your health reports – kindly ignore the advise. Do seek a one-o-one advise so that you can avoid any risk associated as FATAL cannot be reversed.

So stay away from people claiming for weight loss / fast pace running / fast muscle mass gain etc etc.

Its never one-for-all be it workout, eating pattern or any lifestyle routine.

Opt for a certified counseling instead of copying the uncertified social media universities.

Seek right help :
instead of posting your Q on a social media (specially if its your health related), do consult a trained and certified professional.

Do not hesitate to invest money for your own health progress with the right guidance.

People in India have a tendency to adopt free counseling and spend ZERO for their medical and health conditions. This is creating a very dangerous and fatal situation in the name of health and wellness.

Please wake up and seek the right guidance. For that be alert and informed.

Will they take responsibility if god forbid their advise gets fatal for anyone? Have you seen anyone coming forwards and taking the blame behind the fatal accidents?

Spend some money on Certified Expert advises.

As any wrong / misguided / immature advise can be FATAL for you.
Please do not opt for Short Cuts and flaunting advises.

FATAL CANNOT be REVERSED.


by...

Latika Goel

certified
Clinical Dietician
Clinical Psychologist

Lifestyle Coach
Strength training expert & marathon runner.

how I ran my 18th Half Marathon with merely 2 hours of sleep and no recovery.

Everything went wrong that day.
But what went right was : My Joy or running and injury free running journey went intact.

- My watch started with wrong mileage ( almost around 50 plus miles) - so I was not able to understand how much distance covered / left.
- My headphone went off and refused to play my favourite playlist :D
- my jaw got locked during the run. :D

One day before, I was not properly prepared for this run as the previous day went by with my studies, work and most importantly my kid's studies.

That Saturday,  I was busy teaching maths to my 12 years old. May be because of the calculative nature of maths, or some stress, now it was difficult for me to catch on my sleep.

I went to sleep by around 2 am and woke up at 3:30 am.

I had sudden unknown pain in my inner thighs as I couldn't focus on my recovery the previous days.

Every day's roller coster schedule didn't allow me to practice more than 10k.

I felt sleepy at start line and planned to run first 10k at a slow pace so that I can manage the blood sugar drop too. ( I get blood sugar drop during my long runs and I have to manage that with hydration and snacks)

I was going steady as always, but suddenly at around 16, I got locked jaws. It was really hard to run that time as I had to get rid of it in order to breathe well.
I stopped immediately to recover from that and kept walking till the time I felt better.

It had never happened with me before. So I hardly knew how to handle that.
Being a fitness trainer and a clinical dietitian,  all what I know is to breathe deep when you feel uneasy with any symptoms.
So i did the same for around 1-2 minutes.
Keep my mouth opened wide and kept walking.

Later, I discovered the reason for this was lack of sleep and high stress. But I managed that phase well and the reason was my strength workouts and the knowledge of breathing to recover.

We have immense strength and energy inside and should keep it stored inside to use it at the right time.

Over all I managed to finish the race strong and there was no injuries too within a decent timing of around 2:35 hours. overall time was 2:40 for the route almost 1.5K more than 21.

I have resumed my workouts the next day.
Have finished my dose of 500 jumping Jack's, 15 minutes of whole body weight training and 30 min of easy recovery spinning before posting this Blog.

I strongly feel, I would be able to help you understand your inner strength after reading this piece of blog.

Running had always been my ME time since last 4 years.
I wish to run forever.
I run in events not for medal / timing but to see and meet those enthusiastic runners whom

I may miss in my busy lifestyle.

HOW TO - RUN A MARATHON WITH LOW MILEAGE TRAINING

RUN A MARATHON WITH LOW MILEAGE TRAINING

Marathon training was a lifestyle training for me as it was really hard for me to find more than 90 minutes for the training in a day.

My life is surrounded with liabilities. A working mom always running around with kid’s studies and their sports training.

Experts and their plan scared me as it said 30-35 K of training at least 4-5 times to run a marathon else it will injure me. That means at least 4-5 hours of training at a go which was not possible for me to afford.

I had made up my plan to switch to 42 K as I somehow felt I have that strength within me.

Despite of me being a victim of low BP, where people had advised me to even switch off half marathon and adopt 10K run, I had made up my mind (a little scared though) to go for it.

The existing plans were confusing me.
Then I decided to make my own plan.

And the plan had :

Strength workout
Back to back long runs – morning evening morning (if you cant run at a go, you can manage to train for same duration at other times of the day.

So my training started.
15K morning
10K evening
again10K morning

I repeated this for 3 weeks.

That gave me a mileage of 35K with a bit of recovery.

I added a balanced time of bodyweight training and stretching to my routine.

And yes this was a plan which I would be able to sustain as I wish to run many more marathon and wanted to adopt a plan that I can sustain without ignoring my work, family and foremost my kids.

Believe me, I was up and running the day next to my Full Marathon. I went back to training with my run/walk and strength workout routine.

In the race, I ran very strong till 32K . after that I went slow and dis-balanced only because of poor traffic control not because of the lack of my strength or will power. 

You can very well make it from my pic at the finish line. The last 2K when I knew the route and there was no traffic, I ran very strong.

So today, I am very happy that I have formulated a method of training that I will be able to sustain and adopt at the same time remain injury free.

J

S.T.R.E.S.S.

In our busy lifestyle, we get too much engaged with the work-pressure, study-pressure, peer-competitions.

A busy and hectic life often burdens us with hidden MEDICAL CONDITIONS unknowingly.

Our tendency to deal with the STRESS starts deteriorating slowly without even we realizing it.

Our body IMMUNITY starts diminishing.

We get so engrossed in the surrounding competition that even if we are a Physically Active or a Physically Lame person, we don’t realize our nearby enemy is biting us inside-out.

STRESS.

YES, stress is the cause of our lifestyle deterioration without letting us realizing it.

So lets try to understand S.T.R.E.S.S.

CORTISOL – a Hormone in our body, secreted by adrenal glands, that is closely linked with STRESS.

Cortisol is responsible for:
Right Blood Pressure
Blood Sugar Maintenance in terms of Insulin released in our body
Immunity
Inflammatory responses of our body


Cortisol has its own POSITIVE and NEGATIVE effects on our body.

Some POSITIVE effects of Cortisol hormones when increases in small number are:

You have a controlled Blood Sugar Level   
You feel energetic.
Your memory function increases
You become less sensitive to pain
Your body immunity increases.

Cortisol levels keep varying throughout the day. As it in its higher level in the morning and evening and night in lower levels.

Also, Cortisol levels keep varying depending on a person’s circumstances and what he is experiencing.

Some people experience higher level of Cortisol in stress as compared to others. So its not the same in all.

Higher Cortisol levels has some negative effects on the body:

1. High BP
2. Decreased Bone Density
3. Decrease in Muscle Tissue
4. Blood Sugar imbalances – Hyperglycemia
5. Irregular / Suppressed THYROID function
6. Impaired Cognitive Performance (diminishing skills and abilities due to medical problems)
7. Low immunity
8. Increased abdominal fat which may lead to -
    - high LDL (bad cholesterol) & low HDL (good cholesterol) leading to other medial / health problems

    - Hearth Attacks
    - Strokes

Now there are several ways to control high level of Cortisol in our body:

1. REGULAR WORKOUT : Regular Physical Activity like :
Running, Jogging, Cycling, Strength Training, Swimming, Walking will keep yourself away from releasing Cortisols.
Kickboxing is a great way to beat the stress by punching and kicking on a punching bag. It helps you release happiness hormones and fills you with positivity that helps to reduce stress.

2. YOGA : has a great healing power for mind and body both.

3. BREATHING PRACTICE: during the day, your studies, at work, anywhere.

4. MUSIC : of your choice that makes you feel happy and relaxed.

5. KICKBOXING : is a great way to release your stress.

6. KEEP ACTIVE : if you cant find time for daily workout, you still can keep yourself active as riding cycle to work, taking stairs in place of elevators, walking to the store, parking your car a distance away from your destination etc. This all will help you to reduce stress and Cortisol levels at the same time.

7. SOCIAL CONNECTIVITY : Living in isolation also leads to the generation of cortisol levels in your body. Connecting socially with people will keep your mind engaged and stress-free

Different people react differently to STRESS. Therefore Cortisol secretion also varies in different people under same stress level.

People who secretes more cortisol under stress, tend to eat more, specially carbohydrates.

The remedy is: Read and Judge your Stress Levels. If you are more sensitive to Stress, you must opt for some ‘Stress Management Techniques’ and lead a Low-Stress-Life.
Since Cortisol levels are Inversely proportionate to a healthy lifestyle, controlling Cortisol Levels would automatically will lead you to Healthy Lifestyle.

So along with the Peer-Competition, lets also learn to fight our real ENEMY – STRESS J

All the best J