If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Sugar, as the all-ages kill object, almost no one can escape its temptation. But along with dental caries, diabetes and obesity and other diseases in our country’s prevalence rate continues to climb, sugar control, also began to trigger a boom, but completely rejected the sugar food but make us more depressed, many people can not help but ask: how to scientifically consume sugar in order to satisfy the nature of the people addicted to sugar at the same time does not aggravate the burden on the body?

01What exactly is being fought against sugar

Anti-sugar ≠ no sugar, carbohydrate food still have to eat, but need to control the amount of consumption, high sugar content of food in the sugar is seriously excessive, so anti-sugar to eat less cake, milk tea, carbonated drinks and candy and other high-sugar food.

02Knowing the sugar content of food

The method is very simple, observe the ingredient list of the product, if sugar, fructose syrup or sugar and so on ranked in the first three positions of the ingredient list, it means that the sugar content is not low, at this time you can say no to it.

The second is about the calculation of sugar content, as there are many food packaging does not write the sugar content, but the presence of carbohydrates, carbohydrates in not only sugar, but also starch and polysaccharides. In contrast, the lower the carbohydrate content also indicates a smaller percentage of sugar.

The most important step in scientific sugar control is to develop a program. Since sugar is indispensable to the body, it can not be completely not consumed, therefore, in the usual time of consumption, we should have some control over the intake of sugary foods.

1, three meals meals containing sugar: cooking dishes, try not to add sugar in the dishes, as far as possible, less sweet dishes.

2. Packaged food/drinks: Estimate the sugar content and pay attention to the intake.

3. Unpackaged food/drinks: Try to exercise moderation and do not consume too much.

03How much sugar is appropriate

Both the World Health Organization and the Chinese Nutrition Society suggest that, to prevent overweight, obesity and dental caries, adults and children (age ≥4 years) should reduce their daily intake of added sugars to 10% of their total energy intake for the day. Specifically, it is calculated that the intake of a day should not exceed 50 g, but it is recommended to 25 g or less.

04Is it okay to substitute sugar?

As long as the sugar substitutes are legally compliant and not used in excessive amounts or in an excessive range, there is no problem in consuming sugar substitutes. Like other kinds of additives, each kind of sugar substitute, to become a “legally compliant” additives have to go through numerous rounds of testing, its metabolic process, toxicological effects, etc., have been thoroughly studied, and to determine the permissible daily intake (ADI) per person before they can be approved as legal additives. Sugar substitutes are indeed a better choice for those who need to control sugar but crave sweets.

In short, sugar control must be mastered in an appropriate way, sugar control in a healthy life is only a small percentage, want to be healthy, adhere to the moderate exercise and regular work and rest is also very necessary.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Most of us are more or less concerned about the health of our shoulders, necks, knees, abdomens, legs, etc., but seldom pay attention to an important part of our body that affects our walking and movement – the ankle joint.

01Understanding the Ankle

The ankle joint, also known as the talocalcaneal joint, is located at the junction of the lower leg and foot, and consists of the inner ankle made up of the tibia of the lower leg, the outer ankle made up of the fibula, and the talocalcaneal talus, which is an important weight-bearing joint in the human body. Its main function is to stabilize weight bearing and flexible movement.

If you have poor ankle mobility, especially in dorsiflexion, which is the ability to move the foot toward the tibia, it can lead to faulty form of movement and increase your risk of injury during exercise.

02Is your ankle flexibility up to par?

How do you know if you have poor ankle mobility? Try these methods:

Do air squats. See how often your heels leave the ground when you do this.

Stand straight with your feet together. See if you can lift your feet off the ground without moving your body.

Half-kneeling dorsiflexion test: take off your shoes, kneel on the ground with one knee, place your front foot 5 inches from the wall, lean forward and try to bring your front knee to the wall without lifting your heel off the ground, if you can touch the wall then ankle flexibility is considered to be up to standard.

03How to rescue an ankle injury in an emergency

Ankle injuries occur when the ankle joint is stiff, excessive improper movement occurs, and those ligaments that support the joint stability of the ankle are torn. When this happens, the following methods are recommended for emergency relief.

Rest: Stop walking, rest still and do not move the ankle easily to prevent secondary injury.

Cold compress: Fix an ice pack on the injured part, apply cold compress for 10-20 minutes, rest for 10 minutes, and then continue to do so repeatedly for 2 hours.

Fixation: use elastic bandage or elastic clothing, appropriate pressure bandage to reduce swelling, pay attention to the strength, if excessive pressure will aggravate swelling, ischemia.

Elevation: Put a soft pad under the injured foot and elevate the foot to help promote blood circulation in the foot and leg, reduce swelling and promote recovery.

Rescue: take some medicines to activate blood circulation and remove blood stasis, you can also buy some topical medicines or sprays, etc. After the on-site treatment, you need to go to a regular hospital as soon as possible, take X-ray examination to exclude ankle fracture, and perform ankle MRI examination if necessary!

04How to Improve Ankle Flexibility

Whether you have very good or poor ankle flexibility, it is important to keep your ankle joints functioning in order to minimize your risk of injury while exercising. If you have good ankle flexibility, then you only need to do one set of ankle exercises per week to maintain it. However, if your ankle flexibility is not up to par, then you need to do ankle exercises twice a week.

Fascia Ball Release Calf

Movement Summary: Place the calf on a foam shaft. Roll up and down the entire length of your calf and Achilles tendon for 1 minute. If you hit a sensitive spot (trigger point), pause and focus on that area for 10-20 seconds. You can incorporate active movements into your rolling, such as actively dorsiflexing your foot or doing ankle turns.

Elastic Band Stretches

Movement: Place one section of the elastic band over some stationary object and the other over the back of your foot, lifting your foot to the side.

Elastic Band Double Foot Turnover

Action: Put the elastic band on the outside of the feet, heel on the ground toes up, like the outside of the flip to increase ankle flexibility.

These methods are not simple and easy to do? Hurry up and practice it~!

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

As we all know, there are two important conditions for a successful pregnancy – a good uterine lining and a good quality embryo. The lining of the uterus is the “fertile soil” in which the embryo is able to settle and develop. In recent years, a lot of infertile women in the preparation for pregnancy or the process of treatment encountered the problem of thin endometrium, and how to regulate, today to provide the preparation for pregnancy knowledge, endometrial regulation strategy.

01What is considered a thin uterine lining?

Generally, we expect the thickness of the endometrium to reach 8mm or more after ovulation, and the ideal thickness should be 10mm or more. The ideal thickness should be 10mm or more. If the thickness of the endometrium reaches 15mm or more on the 7th to 10th day after ovulation, the fertilized egg can have a high rate of implantation.

If the thickness of the endometrium is less than 8mm, we can diagnose the endometrium as thin. The minimum thickness of the endometrium for pregnancy is 6mm, and below 8mm, the probability of pregnancy is low, and the risk of biochemical pregnancy, spontaneous abortion, and ectopic pregnancy increases accordingly.

02Why does the lining of the uterus change

(i) Damage to endometrial tissue

Multiple abortions to scrape the uterus or inappropriate intrauterine surgeries result in damage to the endometrium, which thins it and reduces its ability to give birth.

(ii) Poor endometrial growth caused by endocrine abnormalities

Irregular menstruation and persistent menstrual cycles are signs of endocrine abnormality, which will cause the skin to age prematurely, the body to begin to experience many discomforts, and the endometrium to grow poorly and become thin.

03Endometrial Conditioning Tips

(i) Stop medication, maintain good mood and regulate endocrine secretion

Ovulation drugs will stimulate the thinning of the uterine lining, if you use them, it is recommended to stop and give the body 3-6 months of rest to restore the uterine lining. You must learn to regulate your mood, keep your mood happy and avoid excessive mental stress. If you are chronically stressed and have bad moods, it is likely to hit the endocrine system, which will have an adverse effect on your body.

(C) Reasonable exercise, promote blood circulation

Reasonable exercise can effectively accelerate and promote blood circulation in the uterus, if you are often sitting at work, you should exercise more.

Swimming is conducive to improving the ability of contraction and maintaining the temperature in the uterus. Whole-body exercise can improve the muscle capacity of the whole body and improve physical fitness.

② Yoga is good for unblocking the circulation of women’s qi and blood, which is beneficial to the secretion of hormones.

Exercise effect: nourish the pelvis, thicken the uterine lining

Exercise frequency: dynamic movements, 3 groups per day, 15 strokes per group. Static movements, 10 groups per day, 5 breaths per group.

Action 1: static dead insects

Movements: Lie on your back, head toward your knees, knees bent, hands on your knees.

Action 2: left flat

Action: Lie on your side, elbows touching the ground, use your waist and abdomen to keep your body in a straight line, and be careful that your hips don’t touch the ground.

Action 3: Cat Pose

Movements: palms on the ground, knees bent, waist and abdomen force to keep the back parallel to the ground.

If there is a serious situation, you need to seek medical intervention Oh, so that we can better protect our uterine lining.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Pregnant mothers have escaped pregnancy vomiting and embryonic instability in the first few months, but they find that there are always a lot of small rashes on their bodies inexplicably, which are nourishing and difficult to bear, and seriously disturbing the daily life of pregnant mothers, so why do they inexplicably grow eczema during pregnancy?

01How to tell if you have eczema during pregnancy

Eczema is usually more common in the early to mid-pregnancy period, before the 28th week. It is usually characterized by dry skin, intense itching, and some pregnant mothers may even scratch the skin and ooze. Eczema is usually found in flexed joints, such as elbows, back of knees, thighs, armpits, neck and other locations.

02What to do if you have eczema during pregnancy

Due to the increased sensitivity of the skin during pregnancy, coupled with some mental stressors, many pregnant mothers experience eczema during pregnancy, and pregnant mothers with a personal history of atopic diseases, such as seasonal rhinitis and asthma, are relatively more common. But don’t worry too much, eczema has no serious impact on the health and development of the fetus, only some babies will inherit their mother’s allergies.

03What to do if you have eczema during pregnancy and scratch the skin

Eczema is itchy and tends to cause scratching or even scratching of the skin. When this happens, consider strengthening the protection and care of the eczema area.

1、Pay attention to the cleanliness of the scratched parts

Wash directly with water, pay attention to clean the dirt and visible particles in the scratched area, and dry it after washing to prevent infection.

2, pay attention to the protection of the scratched parts

You can apply moisturizing cream, such as petroleum jelly, to the eczema area, which has a certain protective and isolating effect and can also promote the healing of the skin at the scratched area. If the scratched area is obvious, or easy to contact with other dirty things, you can use medical sterile dressing or medical gauze to cover the wound, to protect the broken part of the skin, so that it will heal without interference.

04How to prevent eczema during pregnancy

1, pay attention to ventilation, reduce contact with allergens

Every day, open the windows regularly to ventilate the room, usually pay attention to regular indoor thorough cleaning. In addition, bed sheets, pillowcases, quilt covers should also be changed and washed frequently, and placed in the sun, can be disinfected and sterilized.

2, pay attention to health, change clothes

Skin is easily stimulated during pregnancy, not only intimate apparel should be changed and washed, but also pay attention to skin hygiene, try to wear loose cotton underwear, to reduce the stimulation of the skin. Avoid using too hot or too cold water to wash the skin, moderate temperature is good, after bathing can be localized rubbing cream to moisturize the skin.

3、Eliminate possible contact factors

For example, fish, shrimp, crab, paint, pollen, dust mites at home, animal hair, cosmetics, synthetic fiber clothing.

4、Keep your mood relaxed and do more exercise

Excessive anxiety and tension during pregnancy can cause imbalance in the body’s hormone secretion and regulation, which may induce eczema, and may aggravate this mental mood after the emergence of eczema, so it is important to keep your mood relaxed during pregnancy. At the same time, you can also do more exercise to enhance their own resistance, can prevent the occurrence of eczema, exercise is also conducive to keep the mood relaxed. Pregnant mothers can do the following exercises to keep the mood relaxed.

Yoga for pregnant women: adherence to yoga accelerates the collective metabolic capacity, which is beneficial to the health of pregnant mothers and has great benefits for an easy delivery.

Walking: after meals pregnant mothers can also go for a walk, can increase gastrointestinal peristalsis, promote food digestion, relieve constipation, can enhance the health of pregnant mothers, promote the birth.

Climbing stairs: you can climb stairs when you have free time to strengthen your abdominal muscles, lumbar muscles and pelvic floor muscles, enhance your physical fitness, and also avoid edema and high blood pressure during pregnancy, so that the fetus, pelvic joints and muscles can be exercised, and prepare for the smooth birth of the baby.

Pregnant mothers encounter some problems during pregnancy do not need to panic, you can find more doctors to talk about understanding their own body body oh, so that the baby and you can be healthy.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

As the saying goes, “Beauty is in the bones but not in the skin”, a person’s beauty lies in the shape of the bones rather than the skin. Bone shape in aesthetics generally refers to the skull, face bone, eyebrow bone, etc., but there is a well-known, special existence – collarbone.

The clavicle, also known as the beauty bone, is located in the upper front of the thorax, across the junction of the neck and chest. There are many types of collarbones, including one-word type, U-word type, V-word type and wing type. A few years ago, there was a fire “collarbone put coins”, “backhand touch navel” challenge, visible public on the collarbone, the pursuit of small waist and recognition is very enthusiastic. Maybe we do not have the beauty of the stars, but we can also create a careful mechanism to have an enviable collarbone, have a sexy little label, enhance the value of personal charm.

How many other people think that if you lose weight you will have a collarbone? Always on the road to lose weight, but do not know that in fact there are people even if thin down does not show the collarbone. This is why?

01Reasons for an inconspicuous clavicle

First of all, it can be considered due to localized fat accumulation, this type of need for shoulder, neck, arm combination of targeted training, for shoulder clavicle shaping has a certain effect.

Second, is due to the clavicle dysplasia caused by this situation, usually can be appropriate to supplement some calcium-rich foods, such as soy products, shrimp, kelp, but also to add the sports training, to promote bone development.

Third, the consideration for the long-term body posture is not correct, round shoulders and thick back caused by over-developed trapezius muscle, other parts of the muscle is too weak, the accumulation of subcutaneous fat caused by the clavicle does not show. This type of situation is the first to face up to consciously correct bad habits, but also indispensable targeted training to help the clavicle revealed.

In fact, the collarbone does not have to be very thin people can have, even if the body a little meat, but also through targeted training to prevent it from being drowned in fat, if the pursuit of the collarbone and excessive weight loss will seriously affect the health.

02Get your clavicle.

Action 1: Hand touching ear touching elbow

Action points: two hands touch their ears, the two elbows as far as possible to touch together. Note that when doing the whole thing to keep the core tight, never shrug your shoulders.

A group to do 15, do two groups, can be slower, not too fast. After a group can slightly relax and rest before doing the second group.

Movement 2: Double Arm Circle

The main points: stretch the arms flat, first forward around 15 circles, and then changed to backward around 15 circles. Note that this action is still to pay attention to the whole process to keep the core tight, never shrug your shoulders, and do not rely on the inertia of the arm to go around. One group to do 15, do two groups.

Movement 3: Rear Arm Raise

Action points: pull the two hands together behind you, and then lift up one by one. When doing this action, we must not quite the stomach, and do not put your ribs also quite out, that is very easy to cause the ribs to turn out. The same is also a group of 15, do two groups.

After doing so, we can massage stretching, when pulling, you can use your hands to press the location of the soreness at the same time, to maximize the stretching of our neck and trapezius, but also pay attention to the strength of the action as slow and gentle as possible, do not over-exert yourself, so as not to cause injury.

The above action is very simple, not only to collect, but more importantly, move up Oh ~!