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Recovery is the restoration of physiological and psychological processes, so the body is prepared to train again at an appropriate level. Recovery includes proper nutrition for refueling, hydrating, repairing your muscles, restoring glycogen, reducing inflammation, and rest so the body is not compromised. Recovery from exercise and athletic training is now recognized more that ever. There's an abundance of modalities to help enhance performance and recovery for our modern-day bodies. It is important to keep in mind, just like your training program, it is best to tailor your recovery methods to your individual needs. If you keep up with sports and pop culture, we're now trying to identify humans as "The Goat." Many strive to be the "greatest of all time" by doing whatever it takes to be stronger, faster, bigger, slimmer, and more successful to dominate life. Unless you're genetically blessed, to be the greatest of all time, or if you just want to greatly improve aesthetics and performance, it requires a lot of stress on the body. Many recognize the need for recovery in their active lifestyle, but knowing whether you have fully recovered may be questionable. Why include recovery into your active lifestyle? Another reason why recovery is more recognized and needed, is the evolution of the fitness industry. The growing assortment of fitness classes, apps, and not so qualified fitness professionals putting your one-of-a-kind body through a "one size fits all" workout that's not designed for you, may be causing you more pain than gain. Those who do not get sufficient recovery, over time, compromise homeostasis (we'll explain that shortly) and immune function. They're increasing their chances of injury, illness, and overtraining which often creates reoccurring pestering issues. If health, fitness, and recovery are a priority to your lifestyle, it is important to understand your goals, level of training, body type, components of your training program, any additional stress (environmental, psychological, emotional, chemical, social, etc.), your nutritional and fluid intake, and risk factors (age, diseases, physical limitations, disabilities, etc.). Many of these factors can suddenly change. It is important to have a plan and continue to adapt your workouts, diet, and recovery methods to achieve the ultimate goal, homeostasis. What is homeostasis? Homeostasis is the ability to maintain, in dynamic balance, the stability of the internal environment. In the human body (and goats), that means there needs to be a steady state of all body systems, including temperature, fluid balance, oxygen levels, resting heart rate, and blood sugar levels. As most of us know, our bodies go through a lot of stress during workouts, and we disturb its balanced state by pushing our systems out of their normal state. You're causing muscle tears, dehydration, fluctuating body temperatures, changes in blood pressure, changes in pH, altered breathing patterns, and hormonal changes which produce symptoms of fatigue, shortness of breath, body aches, soreness, swelling, changes in mood, and the list can keep going., A lot may be happening within our bodies, but our bodies are built to handle internal changes, so we continue to push through each repetition over and over. As the intensity changes, our body adapts to the physical, metabolic, respiratory, and cardiovascular effects. With more consist exercise and recovery, the body can adapt more easily and allow us to increase muscle strength, endurance, and bone density. How does our body maintain homeostasis during exercise? GIMME FUEL! 🍽 No one gets anywhere without fuel. We eat food that contains glucose. Our muscles use the glucose as energy, and the pancreas adapts our insulin levels to maintain our blood sugar. As we increase intensity of our workouts, our body requires more oxygen so we can convert food into fuel. Our liver also helps restore our fuel levels back within our muscle which is stored and used for short higher-intensity exercise bouts which is quickly depleted. THE PUMP! 💪 Every movement our body makes we're pumping blood. During exercise, our heart rate increases and pumps more blood into our demanding muscles. Our adrenal glands excrete hormones to help signal where the blood is going in the body, and redirects the blood to our cardiovascular, respiratory, and muscles systems so our bodies can adapt and push through the workout. THE SWEAT! 😅 When our body is moving at a faster rate our body temperature elevates and our nervous system tell our sweat glands to help cool it down. Sweating is the product of temperature regulation that brings us back to a balanced state. Some people sweat more than others and relate it directly to how effective their workout was. Fitness veterans know you should never judge your workout based on your sweat; it does not necessarily mean you're getting results. What can we do to help maintain homeostasis? How to achieve homeostasis is different for each person, but the basics to maintaining homeostasis is breathing to get efficient oxygen supply, hydrating to replenish and maintain fluid levels so nutrients can flow to your cells and organs, and fueling with a diet that accommodates your activity level and performance goals. You also need to be nice to your muscles and joints, they'll be holding you together for the rest of your life. Pump them up a little bit with a warm-up before dominating a workout. Spend time working on mobility and range of motion. You want your muscles, joints, and connective tissues to maintain balanced tensions to prevent pain and inflammation. If you're living the "go hard or go home" style, don't be lazy and skip over your recovery. If you need help planning your recovery program, click below to request a consultation and we'll reach out to schedule an appointment.

If you’re unhappy with the appearance of your thighs, you might be wondering if there is a medical reason. Many women suffer from uneven and lumpy skin on their buttocks, hips, and thighs. This orange peel appearance could be because of cellulite. However, there is another more serious problem that can cause uneven fat buildup in this area. Lipedema is a less well-known condition. Nevertheless, 11% of women suffer from it. No wonder, then, that so many people are now asking, “Cellulite vs Lipedema, which do I have?” Cellulite and lipedema may seem like similar conditions, given how they both cosmetically affect the skin. However, there are a handful of key differences between these two conditions, including their appearance, symptoms, causes, and treatment. Here are the key differences: Below, you will find a more detailed background on both conditions, including the underlying causes of each condition, symptoms you may notice, and possible treatment options. What is Cellulite? Cellulite is categorized as an accumulation of fatty deposits just beneath the skin’s surface that push through the underlying connective tissue, resulting in visible dimpling or puckering, giving the skin an “orange peel” appearance. Commonly referred to as “cottage cheese thighs” in women’s magazines, and health and wellness sites, cellulite doesn’t discriminate. The dreaded dimpling affects nearly 90% of all women of all body types, irrespective of body composition or fitness level. Nothing to be ashamed about, cellulite is extremely common and is more of a superficial inconvenience, if anything. Cellulite Symptoms Cellulite can cause the presence of small “dimples” in the skin, especially when the skin is squeezed or pinched. Generally, these dimples can cause the skin to appear as bumpy or uneven, although this often depends on how shallow or deep the dimples are. What is Lipedema? Lipedema, on the other hand, is an acute disorder of adipose tissue in the lower extremities of the body, affecting mostly women. Lipedema is a medical disorder categorized by visually enlarged, column-like legs, including the hips and flanks. Oddly, a major characteristic of Lipedema is it almost never affects the feet of the sufferer, thus creating an asymmetrical shape and disproportionate contour to the lower body. Common unappealing nicknames often include, “cankles” or “elephant legs” and the unsightly symmetry of the lower body often socially isolates its victims. Lipedema develops when fat deposits heavily beneath the skin’s surface, much like its cellulite counterpart, but leaves the outlying skin extremely sensitive, cold and painful to the touch, and spongy. If left untreated, those who suffer from lipedema will often see a progression from stage one to stage four, leaving skin to become easily bruised and veiny, causing immense personal discomfort, and ultimately, limiting mobility and diminishing enjoyment of life. Untreated stage four progression of lipedema can also adversely affect the body’s crucial lymphatic system, leading to a host of other health challenges. Classified as a medical condition, as opposed to a cosmetic condition like cellulite, lipedema requires a more personalized, comprehensive approach to treatment, including overall lifestyle and dietary modifications that may or may not be successful. Lipedema Symptoms Lipedema occurs in stages, with symptoms becoming progressively worse as the disease progresses. Depending on the stage, symptoms of lipedema may include: symmetrical swelling of the legs or arms skin that feels “spongy” skin that is sensitive to the touch skin that bruises easily skin that has excess varicose or spider veins consistent pain or swelling in the legs that changes or becomes worse throughout the day or with activity Treating Both Conditions Both cellulite and lipedema are hard to treat. There are many treatments for cellulite although not all are equally effective. Some topical lotions and creams can reduce cellulite’s appearance. Also, working out may reduce the appearance of cellulite while body brushing can detoxify the fat cells. By making lifestyle changes, such as stopping smoking, taking more exercise, and eating healthily, you may improve your appearance. Lipedema, on the other hand, is much harder to improve. Exercise and diet won’t help to eliminate the problem. Doctors usually recommend compression therapy and massage as a conservative measure. Which Condition Do I Have? Lipedema and cellulite are very different. As lipedema progresses, it should become clear that you suffer from it. Cellulite sufferers see dimpling of the buttocks, hips, and thighs. This has an appearance similar to an orange peel. Cellulite will also respond well if you make lifestyle and dietary changes. Although cellulite may be embarrassing, it won’t be painful or affect your overall health. Abnormal fat cells cause lipedema. This makes it very hard to treat. It won’t respond to lifestyle or dietary changes. It may also limit your mobility and will be painful when touched. In its later stages, it can cause problems with your lymphatic system. This can result in even more medical issues. Treating Both Problems Whether you’re a cellulite or lipedema sufferer, we offer non-invasive treatments that help improve both conditions. It requires a specific expertise to be able to identify and treat these conditions. If you are unsure what condition you suffer from or would like some guidance on your treatment plan, we are proud to offer a doctor designed lymphatic function screening to determine what modalities are best for you.

Have you ever noticed orange peel-like skin? It is commonly known as cellulite. It affects almost 9 in 10 women and 1 in 10 men. Here is what you need to know about the dreaded lumps and bumps. To understand how cellulite develops, lets first understand the anatomy of the fatty tissue underlying the skin. The Anatomy of Cellulite Most of us know that a layer of fat tissue lies between the skin and the underlying muscles. However, this fat tissue has two compartments – superficial and deep. Separating these two layers is a very thin but surprisingly sturdy membranous structure called fascia. The skin is held in place by bands of sturdy fibrous collagen and flexible elastic bands called elastin. Collagen holds the skin in place and elastin provides flexibility and elasticity. Fat is deposited in both subcutaneous compartments into bundles, called lobules, which are separated by these collagen bands. In the superficial compartment these bands are tightly attached to the skin and to the fascia. In women these bands run vertically so the fat lobules between adjacent collagen bands have a direct path upward toward the skin. The female subcutaneous fat layer is organized in large vertical chambers where an abundance of fat can be stored. The chambers in men are arranged as small diagonal units, which not only store smaller quantities of fat but are also unlikely to result in cellulite formation. As a result, cellulite is common in women and rare in men. In women, superficial compartment fat lobules grow in size as age-related decreases in estrogen levels increase fat deposition and fluid accumulation. As they expand, these lobules migrate upwards toward the skin. At the same time, both collagen and elastin fibers weaken and become more lax and their ability to hold the growing fat lobules in place lessens. A bumpy, irregular skin surface is the result, with areas of stronger collagen and elastin fibers interspersed between areas of weaker fibers unable to contain the enlarging, upward migrating fat lobules. In the deep compartment the collagen bands are less numerous, more loosely organized and run from the fascia down to the deeper muscle surface. Causes of Cellulite It is important to understand that cellulite does NOT only occur in those that are overweight. However, its aesthetic appearance does tend to worsen in these cases. There are many different contributing factors to the development/worsening of cellulite, some still unknown. The main known factors are: Excess fat/weight gain Hormones Water retention Age Genetics Poor diet An unhealthy lifestyle (smoking, etc.) Accumulated toxins Inactivity Pregnancy Formation of Cellulite The formation of cellulite is intrinsically linked to one main hormone, estrogen, and one structural protein, collagen. This is one of the reasons why cellulite is much more prevalent in women than men, as estrogen plays a key role in its formation and development. This is also why some women experiencing worsening of cellulite as they age (not producing as much collagen and existing collagen weakening) or as they gain weight/go through pregnancy (increased estrogen levels). The structural matrix of the dermis is held together by collagen, a protein produced by fibroblast. Fibroblasts are skin cells that give skin strength and elasticity. How is cellulite formed? 1. Estrogen stimulates the fibroblasts to make collagenase, which acts on collagen and breaks it down, starting the cycle of cellulite formation. 2. Collagen is lost in the formation of cellulite. 3. Without collagen fibers, fat cells escape out of tightly packed groups and move toward the skin surface and enlarge to their full size (hypertrophy). 4. When fat cells reach their full size, they stimulate preadipocytes to develop to form new adipocytes or fat cells. 5. Estrogen naturally acts on or stimulates the preadipocytes to form new adipocytes, and the more fat you have, the more the ovaries are stimulated to produce estrogen. Types of Cellulite There are many different scales of classification for cellulite developed by various experts in the field. To simplify classifications, I will be explaining the Nurnberger-Muller Cellulite Classification Scale. This scale classifies cellulite based on two factors: visible dimpling and pinch test. Stage (or Grade) 0: No dimpling visible when standing or laying down, and no dimpling when pressure is applied. Stage (or Grade) 1: No dimpling visible when sitting or laying down, but dimple is revealed when pressure is applied. Stage (or Grade) 2: Dimpling is visible when standing, but not when laying down. Stage (or Grade) 3: Dimpling is visible when standing and laying down. Side note: Endosphères Therapy is an appropriate treatment for each of these four stages, however management of expectations in terms of the number of sessions required to achieve the desired results is important particularly in later stages. For example, while a client with Stage 1 cellulite might see their ideal treatment outcome with 12 sessions, a client with Stage 3 cellulite may require 24 sessions to see results. Cellulite is not just a single problem. Knowing the different types of cellulite is essential to find the most effective type of treatment. Today it is known that there are about 29 different situations that may cause the orange peel appearance of skin, which can be combined into six main groups: 1. Lipoedema: increase in subcutaneous adipose tissue and in free water. 2. Lipo-lymphoedema: increase in subcutaneous adipose tissue and the quantity of lymphatic fluid 3. Fibrous cellulite: fibrosclerosis of connective fibers 4. Lipodystrophy: interstitial and adipose alteration 5. Localized adiposity: increase in localized adipose tissue 6. False cellulite: sagging of the skin with fibrosis Treating Cellulite Cellulite is not just the accumulation of excess fat. It is a mixed disorder related to fat and fluid accumulation, changes in blood supply and hormone induced alterations in connective tissue – principally collagen and elastin. Optimum improvement in cellulite appearance requires removal of some of the superficial fatty tissue but also requires remodeling and regeneration of collagen bundles, which occurs over a period of weeks to months.