First Aid for Scrapes and Cuts

I usually go beast mode on box jumps. This one time at crossfit... I missed a box jump and wiped out hard on the box. I just lost focus for a second and then shin to box.

Injuries happen in sports and fitness. Here is how to deal with scrapes and cuts you may get.

Disclaimer: I am not a medical professional and I cannot diagnose or treat any medical conditions. The below information is written to be informative and is based on my experiences as a fitness professional and First Aid Instructor. Please seek medical treatment if your condition worsens or if you are unsure of the correct course of treatment.

First Aid for Minor Scrapes, Cuts, and Abrasions:

• clean the area with soap and water or an antiseptic pad
• apply gauze, pad, or bandage
• secure dressing

optional - if you have no allergies, applying antibiotic ointment to small scrapes or surface cuts may aid in healing

First Aid for Major Scrapes, Cuts, and Abrasions

• stop the bleeding
• apply pressure with gauze, pad, or other clean cloth
• once bleeding has stopped, wrap dressing with gauze

You May Need to Seek Medical Attention

• if there is a lot of bleeding
• if you can not stop the bleeding
• if you see any signs of shock
• if you are not sure what to do

Preventing Scrapes, Cuts, and Abrasions

* Wear protective gear when appropriate (wrist guards, shin guards, socks, etc)

* Stop exercising if you are feeling fatigued or feel yourself losing focus.

My injury created a minor surface cut. I washed it with soap and water, which hurt, high amount of pain during showering, not gonna lie, cleaning this cut required deep breaths, wincing, and squirming. I used an over the counter antibiotic ointment, non-stick pads, and gauze. Full healing took a few weeks and I still have shin scars but post injury ointments may help with that. I hope this article provided you some solid tips in the event of a minor injury. Remember, when in doubt always seek medical attention.

Next week's topic is sprains and strains.

Health and Happiness,
Larissa

Heartsaver First Aid CPR AED Student Workbook

What To Do After You Miss A Workout

This Sunday I missed my workout window.

My usual Sunday schedule:

• Wake up
• Eat a pre-workout snack
• Set up barbell
• Lift heavy
• Eat brunch
• Continue with day

This Sunday:

• Slept in
• Drank coffee ate breakfast
• Completed some paperwork
• Realized I missed a meal, ate
• More work
• Missed another scheduled meal
• Ate
• Caught a movie with the hubs
• Ate
• Passed out

Sometimes we miss a workout. Don't let it derail you. Sometimes you just need a mental and physical break. Sometimes you just need to schedule better. This was one of those times where it was a lil of both. I rarely sleep in, so when I do it's generally my bodies way of telling me I needed the rest. But once I woke up I could have made the time, but this weekend I chose rest. So Monday is another day to lift something heavy and get back on schedule.

So what do you do when you miss a workout?
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Don't be to hard on yourself if you miss 1 day. Just don't make it a habit. If you have more missed days than workout days it probably means you need to readjust your program to meet your scheduling needs. Set yourself up for repeated success by setting realistic goals.

How do you get back on track after missing a workout?

I'll be talking more about goals during this week's conference call. If you miss it I'll post it to the site.

Health and Happiness,

Larissa

Friday Photo Recap

Not much to share today so I thought I would share some of my photos from the week.

Some food photos from the 21 Day Sugar Detox.

(Chicken thighs, eggs, spinach, and avocado)

(Turkey burger, quinoa, and salsa)

(Apple turkey sausage, apple slices, and baby carrots)

Wednesday I hit a wall. I felt groggy, fatigued, and overall sick. I had to miss an evening class, and I hardly ever miss class. Feeling better now, not sure what the issue was.

The past few weeks I have posted my must haves for a summer getaway for the #AthletaInTheBag giveaway. Here are my blogger essentials for any getaway.

A journal for jotting down ideas or interesting information about the place I'm visiting. Cords and back up battery packs cuz a blogger is always prepared. A waterproof shatter proof camera so I can leave the iPhone safe at home while I swim, climb, and explore. Last but not least a comfy Athleta top to do it all in.

Overall a productive week.

I hope you had a great week too.

Health and Happiness,

Larissa

It's Time For Summer Sports and Fitness for GT Faculty & Staff

The CRC at Georgia Tech is offering faculty and staff several wellness options this Summer.

Express Fit Pass 

Is a circuit class that uses weight training and cardio drills to improve your overall health and fitness. We incorporate functional exercises to improve your ability to lift your kids, groceries, or files, push your lawnmower, pull weeds, and run marathons. Whether you're a beginner or advanced exerciser you can find a new challenge each week in ExpressFit Pass. Bonus, you get to workout with me 3 days a week!

Dates: Mon, Wed, Fri / June, July, Aug

Time: 12:15-12:45PM

Costs: $15 per month for CRC members, $8 per month for members with a GIT FIT group fitness pass.
Registartion: online at mycrc.gatech.edu 

NEW! CRC Wellness Hike

The 1st Hike was out to Kennesaw Mountain. Hikes are advertised as beginner friendly 3-5 mile guided hikes. Check out the photos from the inaugural hike on the CRC facebook page. For more details visit the Wellness Hike webpage.

Dates: June 27th, July 18th

Time: 7:30AM-12PM
Cost: $10

Registration: mycrc.gatech.edu

Intramurals

It is the 2nd round of Faculty & Staff Sports here at Tech! Sand Volleyball is the sport for the summer. More details on the Faculty & Staff Sports webpage.

Dates: June 18th, Thursdays at
Time: 5PM

Costs: $35
Registration: June 8 - 10th , contact Dru Jenkins

Don't miss out on any of these great wellness opportunities exclusively for faculty & staff. Grab a co-worker and let the CRC be part of your healthy lifestyle!

Health & Happiness

Larissa

It Is Time For A Resolution Reboot!

Does Your Resolution Need A Reboot?

We are halfway through 2015! How close are you to reaching your health and fitness goals? If you have hit an obstacle, had a setback, or need some additional motivation I would love to help you make your resolution a reality!

Join me for a weekly conference call and we’ll discuss a different health topic each week:

Friday June 12 – Welcome and Introduction

Watch a brief introduction explaining the program and how to communicate with the group

Monday June 15 - Setting Values Based Goals

We'll discuss how to make SMARTer goals by incorporating your values into the goal making process. Your values are a reflection of who you are and what you feel is most important in your life. The truer your goal is to your values the easier it will be to meet your goal.

Monday June 22 – Nutrition Profile

We will discuss general nutrition recommendations. I will outline some of the current meal planning trends. You will receive a customized nutrition profile outlining your recommended carbs, fat, and protein based on your health goals. Everything you'll need to make healthier choices.

Monday June 29 – Cardiovascular Training

How much do you need? What type is best for your goals? We'll discuss current cardivascular recommendations and how to choose the right FIIT for you.

Monday July 6 – Weight Training

How much do you need? What type is best for your goals? We'll discuss current weight training recommendations and how to choose the right FIIT for you.

Monday July 13 – Choosing the right training for you

Personal Training? Group Fitness? Boot Camp? We will discuss some of the current fitness trends, your personality, and which style of fitness might work best for you.

Monday July 20 – Maintaining your progress

What happens after you meet your goal? What if you have a set back? I will provide some action steps to help you maintain your new lifestyle. We will work pass a single goal and towards a long term healthy lifestyle.

For less than $10 per session you will receive 6 weeks of online coaching to help you get back on track with your health and fitness goals! Special pricing of $50 for 6 Weeks of online coaching! (Valued at $75, special website launch pricing!) 

The great thing about online coaching is you can go at your own pace and participate anywhere you have a phone signal. If you are busy and can't make a call a recording of that week's content will be forwarded to you for review anytime during the week.

Let's work together to "Reboot Your Resolution"!

Interested in joining my group? Need more info to make a decision?

Contact me here for additional info!

Registration will remain open at this special price through Sunday June 21.

Health & Happiness

Larissa

Sneak Peek at Sprouts Smyrna

Sprouts Smyrna location grand opening is tomorrow but today they hosted a Preview Party for the community. The party included a wellness talk, goodie bags, gift basket giveaway, 10% discount, and the opportunity to tour the store before the general public.

Sports Nutritionist Janet Little led the wellness talk to kick off the afternoons event.

She offered up some easy to follow wellness tips:

Weight Management

• Balance your lifestyle with the foods you chose to eat
• Eat 3 to 5 meals a day 
• Men, 2 large meals, 1 small, 2 snacks (1500 - 2500 calories)
• Women, 1 large meal, 2 small, 2 snacks (1300 - 2200 calories) 

Essential 4 Supplements 

1. Multivitamins
2. Omega Rich Oils
3. Probiotics
4. Super Foods

She wrapped up the wellness talk and then we got to tour the store! They have a huge variety of products and reasonable prices. Mangoes and avocados at half the price of my usual grocers. Now I have affordable organic food right around the corner!

If you weren't able to make it out today, there are 3 other promotions going on this week. Here are some of the highlights:

Grand Opening 

- tomorrow 7AM-10PM

- 1st 200 customers get 20% off

Saturday

- 7AM-10PM

- 1st 200 customers to make a purchase receive a booklet for 5 free sandwiches

Sunday
- 7AM - 10PM

- 15th customer to make a purchase receives $5 off a $15 purchase

For a full description of the Grand Opening promotions visit the Sprouts Smyrna page .

I know I'll be making another trip out to take advantage of their great deals!

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Health and Happiness,

Larissa

Fun with the Fam at the Fox Block Party

We had a blast at the Fox Block Party ! The city of Atlanta celebrated 40 years since the "Save the Fox Campaign". 

We enjoyed free music, food trucks, and a free tour of the Fox. 

Did you know the Fox offers a variety of tours? Including a ghost tour that they only offer in October. We will definitely be back for that! The tour took us from the seal of the shriners, to the egyptian ballroom, up through the balcony, and back out to the main auditorium. 

To get the most out of your tour ask questions. Ask about the man who lives at the Fox for a unique piece of Fox history. Our guide was full of fun facts and interesting personal stories. Our tour was a free a shortened version of their full 60 minute tour, priced at $20. It was a fun way to wrap up our afternoon out at the block party.

By the end of the event we were exhausted but I had a greater appreciation for The Fox and the neighborhood that supports it. I love festival season, it gives you a peak in to the culture of each neighborhood around Atlanta. Bonus, we logged over 7K steps while there.

Did you attend the Fox Block Party?

Were you able to get your steps for the day?

Try adding a few laps or parking further away from your festival site to get in some added steps.Walking the area around a festival is a great way to get fit in your fitness while enjoying your time with friends and family. Try these tips the next time you're at a festival.

Health and Happiness,

Larissa