DotsoFit Health and Fitness Blog: Good-Bye DotsoFit Fans!

While I have thoroughly enjoyed writing the DotsoFit Health and Fitness Blog for the past year, I have decided it is time to move on.?My top?75?posts have been revised and updated and are now available in Paperback and Kindle?at Createspace.com and Amazon.com. All of my remaining posts?are still accessible at this website.

DotsoFit Health and Fitness contains the following chapters:

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Do What You Love, Love What You Do! My Story?
CHAPTER 2 MOTIVATION?????????? Fitness Logs Help You Stay on Track It?s Not Like You?re Training for a Marathon (Unless You Are) How Do You Measure Success?
CHAPTER 3 HEALTH AND SAFETY Women, You Might Need a Check-Up Youth are at Higher Risk for Dehydration Iron-Deficiency Anemia in Female Distance Runners Can Happiness Lower Blood Sugar in Type 2 Diabetics? What is Juvenile Diabetes and is it Curable? Type 1 Diabetes and Depression Herbs for Type 1 and Type 2 Diabetes Physical Activity Sharpens the Mind Fitting in Fitness When Your Kids Are Young When to Stretch: Before or After Exercise? What is Self-Myofascial Release and Why Should I Do It? Strut Your Stuff for Better Buns What is an Integrated Training Program? The PROS?Progression, Regularity, Overload, and Specificity How Do I Know if I?m Overtraining? Balance Training in Athletic Performance Enhancement Incorporate Strength Training into Your Fitness Routine Regular Strength Training Improves Health What?s the One Rep Max? How Many Repetitions Should I Do?? Benefits of Exercising in a Proprioceptively-Enriched Environment Speed, Agility, and Quickness Training Cycling after Knee Injury Overuse Injuries from Running Dealing with Chronic Pain from Sports Injuries Causes of Athletic Foot Injuries Carbs are Not the Enemy! (And Fats aren?t Either!) Foods that Help You Reduce Stress Dangers of a Chronic High-Protein Diet How Much Protein Do I Need? One Shouldn't Feel Guilty about Eating Dark Chocolate Foods that Reduce Pain and Inflammation One More Reason to Enjoy Cherry Pie All Olive Oil is Not the Same? The Truth about Carbohydrate Loading Weight Loss is Simply about Calories in vs. Calories Out Methods of Determining Your Daily Caloric Needs How to Use Your Calculated RMR to Help You Lose Weight How Important is Scale Weight? Taking a Lesson from the European Playbook Boost your Metabolism by Reducing your Stress Four Tips to Burn More Calories During Exercise Work Out Harder to Increase Your Metabolism Which Hormones Contribute to Female Weight Gain? Lap Band Surgery: Yes, No, Maybe? Live Life to the Fullest! The Secret Behind ?The Secret? Searching for the Fountain of Youth New Year's Resolutions are not just for New Year's
1. Dotson, Lori. Picking up the Pieces: A Mother's Story of How Juvenile Diabetes Affected Her Life. Edgewood, NM: DotsoFit, LLC, 2011.
1. Karageorghis, Costas, and David-Lee Priest. ?Music in Sport and Exercise: An Update on Research and Application.? The Sports Journal, United States Sports Academy. Web. 25 April 2012.

2. Priest, D.-L., and C. I. Karageorghis. ?A Qualitative Investigation into the Characteristics and Effects of Music Accompanying Exercise.? European Physical Education Review 14.3 (2008): 347-66.

3. ?How Music Can Aid Athletic Performance.? BBC News. BBC, 28 July 2010. Web. 25 April 2012. http://www.bbc.co.uk/news/health-10767128

4. Woolf-May, K., A. Scott, E. Kearney, and D. W. Jones. ?The Effects of 24 Weeks of Moderate Intensity Walking upon Metabolic Syndrome Risk Factors in Previously Sedentary/Low Active Men.? Journal of Exercise Physiology (JEP) Online 14.4 (2011): 145-56. Web. 25 April 2012.
5. Karas, Jim. The Business Plan for the Body. London: Headline, 2001, page 113.?
Chapter 3 Health and Safety 1. Kulkarni, J. ?Oestrogen: A New Treatment Approach for Schizophrenia?? Med J Aust Suppl 4 190 (2009): S37-38. National Center for Biotechnology Information. U.S. National Library of Medicine. Web. 25 April 2012. http://www.ncbi.nlm.nih.gov/pubmed/19220172

2. Riecher-Rossler, A., and J. Kulkarni. ?Estrogens and Gonadal Function in Schizophrenia and Related Psychoses.? Curr Top Behav Neurosci 8 (2011): 155-71.

3. Kulkarni, J., E. Hayes, and E. Gavrilidis. ?Hormones and Schizophrenia.? Curr Opin Psychiatry 25.2 (2012): 89-95.

4. Ibid.

5. ?Tables of Wind Chill and Heat Index.? National Weather Service Eastern Region Headquarters. Web. 25 April 2012. http://www.erh.noaa.gov/er/iln/tables.htm

6. Ibid.

7. Coups, E., S. Manne, and C. Heckman. ?Multiple Skin Cancer Risk Behaviors in the U.S. Population.? American Journal of Preventive Medicine 34.2 (2008): 87-93.

8. Golden, S. H., M. Lazo, M. Carnethon, A. G. Bertoni, P. J. Schreiner, A. V. D. Roux, H. B. Lee, and C. Lyketsos. ?Examining a Bidirectional Association Between Depressive Symptoms and Diabetes.? JAMA: The Journal of the American Medical Association 299.23 (2008): 2751-759.?

9. ?JDRF: Improving Lives. Curing Type 1 Diabetes.? Juvenile Diabetes Research Foundation International. Web. 25 April 2012. http://www.JDRF.org

10. ?Link between Depression and Type 1 Diabetes Reported.? Link between depression and type 1 diabetes reported. Diabetes.co.uk: The Global Diabetes Community, 26 Jan. 2011. Web. 25 April 2012. http://www.diabetes.co.uk/news/2011/Jan/link-between-depression-and-type-1-diabetes-reported-91498091.html

11. Colcombe, S.J., Erickson, K.I., Raz N., et al. ?Aerobic Fitness Reduces Brain Tissue Loss in Aging Humans.? J Gerontol A Bio Sci Med Sci 58 (2003): 176?180.

12. Lautenschlager, N.T., Cox, K.L., Flicker, L., et al. ?Effects of Physical Activity on Cognitive Function in Older Adults at Risk for Alzheimer's Disease.? JAMA: The Journal of the American Medical Association 300 (2008): 1027?1037.

13. Baker, L.D., Frank, L.L., Forster-Schubert K., et al. ?Effects of Aerobic Exercise on Mild Cognitive Impairment.? Arch Neurol 67 (2010): 71?79.

14. Barnett, A.L. ?Benefits of Exercise on Cognitive Performance in Schoolchildren.? Dev Med Child Neurol 53.7 (2011): 580.

15. Davis C.L., et al. ?Exercise Improves Executive Function and Achievement and Alters Brain Activation in Overweight Children: A Randomized, Controlled Trial.? Health Psychol 30.1 (2011): 91-98.

16. Archer, T. and Kostrzewa, R.M. ?Physical Exercise Alleviates ADHD Symptoms: Regional Deficits and Development Trajectory.? Neurotox Res 21.2 (2012): 195-209.

1. Hamilton, Lisa Dawn, Alessandra H. Rellini, and Cindy M. Meston. ?Cortisol, Sexual Arousal, and Affect in Response to Sexual Stimuli.? Journal of Sexual Medicine 5.9 (2008): 2111-118.

2. Glover, B., Shepherd, S., and Glover, S.-L.F. The Runner?s Handbook, Second Edition. Penguin, 1996.

3. Clark, Micheal, Scott Lucett, and Brian G. Sutton. NASM Essentials of Personal Fitness Training. Baltimore, MD: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2012.

4. Fowles, J. R., D. G. Sale, and J. D. MacDougall. ?Reduced Strength after Passive Stretch of the Human Plantarflexors.? J Appl Physiol 89 (2000): 1179-1188.

5. Kokkonen, J., A. G. Nelson, and A. Cornwell. ?Acute Muscle Stretching Inhibits Maximal Strength Performance.? Res Q Exerc Sport 69 (1998): 411-415.

6. Power, K., D. Behm, F. Cahill, M. Carroll, and W. Young. ?An Acute Bout of Static Stretching: Effects on Force and Jumping Performance.? Med Sci Sports Exer 36 (2004): 1389-1396.

7. Behm, D. G., A. Bambury, F. Cahill, and K. Power. ?Effect of Acute Static Stretching on Force, Balance, Reaction Time, and Movement Time.? Med Sci Sports Exerc 36 (2004): 1397-1402.

8. Clark, Micheal, Scott Lucett, and Brian G. Sutton. NASM Essentials of Personal Fitness Training. Baltimore, MD: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2012.

9. Ibid.

10. Ibid.

11. Shrier, I. ?Does Stretching Improve Performance? A Systematic and Critical Review of the Literature.? Lin J Sport Med 14 (2004): 267-273. 12. Kokkonen, Joke, Arnold G. Nelson, Carol Eldredge, and Jason B. Winchester. ?Chronic Static Stretching Improves Exercise Performance.? Medicine & Science in Sports & Exercise 39.10 (2007): 1825-831. 13. Stedronsky, Jill, and Brenda Pardy. Myofascial Stretching: A Guide to Self-treatment. Greenwood Village, CO: ECKO House, 2008.

14. Sell et al. ?Energy Expenditure during Non-Traditional Physical Activities.? Journal of Exercise Physiology Online 14.3 (2011).

15. ?NASM.? National Academy of Sports Medicine. Web. 25 April 2012. http://www.nasm.org/

16. Dufek J.S., House A.J., Mangus B.C., Melcher G.G., Mercer J.A. ?Backward Walking: A Possible Active Exercise for Low Back Pain Reduction and Enhanced Function in Athletes.? Journal of Exercise Physiology Online 14.2 (2011): 17-26. Web. 25 April 2012.

17. Masumoto, Kenji, Ayako Hamada, Hiro-omi Tomonaga, Kana Kodama, Yuko Amamoto, Yoshiko Nishizaki, and Noboru Hotta. ?Physiological and Perceptual Responses to Backward and Forward Treadmill Walking in Water.? Gait & Posture 29.2 (2009): 199-203.

18. Masumoto K, Takasugi S, Hotta N, Fugishima K, Iwamoto Y. ?A Comparison of Muscle Activity and Heart Rate Response during Backward and Forward Walking on an Underwater Treadmill.? Gait & Posture 25 (2007): 222-228.

1. Armstrong, Lawrence E., and Jaci L. VanHeest. ?The Unknown Mechanism of the Overtraining Syndrome.? Sports Medicine 32.3 (2002): 185-209.

2. Clark, Micheal, Scott Lucett, and Donald T. Kirkendall. NASM's Essentials of Sports Performance Training. Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins, 2010.

3. Hrysomallis, Con. ?Relationship Between Balance Ability, Training and Sports Injury Risk.? Sports Medicine 37.6 (2007): 547-56.?

4. Mckeon, Patrick O., Christopher D. Ingersoll, D. Casey Kerrigan, Ethan Saliba, Bradford C. Bennett, and Jay Hertel. ?Balance Training Improves Function and Postural Control in Those with Chronic Ankle Instability.? Medicine & Science in Sports & Exercise 40.10 (2008): 1810-819.

5. Clark, Micheal, Scott Lucett, and Brian G. Sutton. NASM Essentials of Personal Fitness Training. Baltimore, MD: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2012.? 6. Carter, Jacqueline M., William C. Beam, Shari G. McMahan, Michelle L. Barr, and Lee E. Brown. ?The Effects of Stability Ball Training on Spinal Stability in Sedentary Individuals.? The Journal of Strength and Conditioning Research 20.2 (2006): 429.

7. Sternlicht, Eric, Stuart Rugg, Larissa L. Fujii, Keri F. Tomomitsu, and Matt M. Seki. ?Electromyographic Comparison of a Stability Ball Crunch with a Traditional Crunch.? The Journal of Strength and Conditioning Research 21.2 (2007): 506.

8. Stanton, Robert, Peter R. Reaburn, and Brendan Humphries. ?The Effect of Short-Term Swiss Ball Training on Core Stability and Running Economy.? The Journal of Strength and Conditioning Research 18.3 (2004): 522?528.

9. Marshall, Paul W.M., and Bernadette A. Murphy. ?Increased Deltoid and Abdominal Muscle Activity during Swiss Ball Bench Press.? The Journal of Strength and Conditioning Research 20.4 (2006): 745-750.

10. Drake, J., S. Fischer, S. Brown, and J. Callaghan. ?Do Exercise Balls Provide a Training Advantage for Trunk Extensor Exercises? A Biomechanical Evaluation.? Journal of Manipulative and Physiological Therapeutics 29.5 (2006): 354-62.?

11. Marshall, P., and B. Murphy. ?Evaluation of Functional and Neuromuscular Changes After Exercise Rehabilitation for Low Back Pain Using a Swiss Ball: A Pilot Study.? Journal of Manipulative and Physiological Therapeutics 29.7 (2006): 550-60.

12. Bonelli, Sabra. Stability Ball Training: A Guide for Fitness Professionals from the American Council on Exercise. Monterey, CA: Healthy Learning, 2002. 13. Clark, Micheal, Scott Lucett, and Donald T. Kirkendall. NASM's Essentials of Sports Performance Training. Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins, 2010.

1. Javier Pascual Huerta, D.P., et al. ?Relationship of Body Mass Index, Ankle Dorsiflexion, and Foot Pronation on Plantar Fascia Thickness in Healthy, Asymptomatic Subjects.? J Am Podiatr Med Assoc 98.5 (2008): 379?385.

2. Malanga, G., and J. Ramirezdeltoro. ?Common Injuries of the Foot and Ankle in the Child and Adolescent Athlete.? Physical Medicine and Rehabilitation Clinics of North America 19.2 (2008): 347-71. 3. Birrer, Richard B., Michael P. DellaCorte, and Patrick J. Grisafi. Common Foot Problems in Primary Care. Philadelphia: Hanley & Belfus, 1998.

4. Rupp, T.J. ?Athletic Foot Injuries.? In: Medscape Reference: Drugs, Diseases, & Procedure. Web. 25 April 2012. http://search.medscape.com/reference-search

1. Driskell, Judy A. Sports Nutrition: Fats and Proteins. Boca Raton: CRC, 2007. 261-277. 2. Wolinsky, Ira, and Judy A. Driskell. Nutritional Ergogenic Aids. Boca Raton: CRC, 2004. 171-196.

3. Chen, S., S.-R. Oh, S. Phung, G. Hur, J. J. Ye, S. L. Kwok, G. E. Shrode, M. Belury, L. S. Adams, and D. Williams. ?Anti-Aromatase Activity of Phytochemicals in White Button Mushrooms (Agaricus Bisporus).? Cancer Research 66.24 (2006): 12026-2034.

4. ?NDL/FNIC Food Composition Database Home Page.? NDL/FNIC Food Composition Database Home Page. Web. 25 April 2012. http://ndb.nal.usda.gov/

5. Buitrago-Lopez, A., J. Sanderson, L. Johnson, S. Warnakula, A. Wood, E. Di Angelantonio, and O. H. Franco. ?Chocolate Consumption and Cardiometabolic Disorders: Systematic Review and Meta-analysis.? Bmj 343. Aug 26 1 (2011): D4488.

6. Steinberg, Francene M., Monica M. Bearden, and Carl L. Keen. ?Cocoa and Chocolate Flavonoids: Implications for Cardiovascular Health.? Journal of the American Dietetic Association 103.2 (2003): 215-23.

7. Grassi, D., G. Desideri, C. Lippi, S. Necozione, A. D?Aurelio, L. Petrazzi, L. Polidoro, A. Mazza, G. Properzi, J. Blumberg, and C. Ferri. ?Oral Glucose Load Acutely Impairs Endothelial Function and Arterial Stiffness in Healthy Subjects: An Effect Prevented by Short-Term Administration of Flavanol-Rich Dark Chocolate.? High Blood Pressure & Cardiovascular Prevention 14.3 (2007): 145-96.

8. Taubert, D., R. Roesen, C. Lehmann, N. Jung, and E. Schomig. ?Effects of Low Habitual Cocoa Intake on Blood Pressure and Bioactive Nitric Oxide: A Randomized Controlled Trial.? JAMA: The Journal of the American Medical Association 298.1 (2007): 49-60.

9. Mensink RP, Zock PL, Kester AD, KatanMB. ?Effects of Dietary Fatty Acids and Carbohydrates on the Ratio of Serum Total to HDL Cholesterol and on Serum Lipids and Apolipoproteins: a Meta-Analysis of 60 Controlled Trials.? Am J Clin Nutr 77 (2003): 1146-1155.

10. ?Balaton Cherry Juice.? The Cherry Nutrition Report. Web. 25 April 2012. http://www.balatoncherryjuice.com/2009/12/cherry-nutrition-report.html

11. Reiter, Russel J., and Jo Robinson. Melatonin. New York: Bantam, 1996.

12. Brown, Gregory M., Seithikurippu R. Pandi-Perumal, Ilya Trakht, and Daniel P. Cardinali. ?Melatonin and Its Relevance to Jet Lag.? Travel Medicine and Infectious Disease 7.2 (2009): 69-81.

13. Malhotra, Samir, Sawhney, Girish, and Pandhi, Promila. ?The Therapeutic Potential of Melatonin: a Review of the Science: Antiaging Hormone.? In: Medscape General Medicine. Web. 25 April 2012. http://search.medscape.com/reference-search

14. Srinivasan, V., D. W. Spence, S. R. Pandi-Perumal, I. Trakht, and D. P. Cardinali. ?Therapeutic Actions of Melatonin in Cancer: Possible Mechanisms.? Integrative Cancer Therapies 7.3 (2008): 189-203.

15. Schernhammer, E. S. ?Urinary Melatonin Levels and Breast Cancer Risk.? CancerSpectrum Knowledge Environment 97.14 (2005): 1084-087.

16. Navara, Kristen J., and Randy J. Nelson. ?The Dark Side of Light at Night: Physiological, Epidemiological, and Ecological Consequences.? Journal of Pineal Research 43.3 (2007): 215-24.

17. Cornelissen, G. et al. ?Do Plasma Melatonin Concentrations Decline with Age?? Am J Med 109.4 (2000): 343-345.

18. Clark, Micheal, Scott Lucett, and Donald T. Kirkendall. NASM's Essentials of Sports Performance Training. Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins, 2010.

1. ?New Ways Calories Can Add up to Weight Gain: Study Challenges Idea that Varying Amounts of Fat, Protein and Carbohydrates are Key to Weight Loss,? Wall Street Journal, 4 January 2012, D3.

2. Borushek, Allan. The CalorieKing Calorie, Fat, & Carbohydrate Counter. Costa Mesa, CA: Family Health, 2012.

3. Nevill, Alan M., Arthur D. Stewart, Tim Olds, and Roger Holder. ?Relationship between Adiposity and Body Size Reveals Limitations of BMI.? American Journal of Physical Anthropology 129.1 (2006): 151-56.

4. Talbott, Shawn M. The Cortisol Connection: Why Stress Makes You Fat and Ruins Your Health - and What You Can Do about It. Alameda, CA: Hunter House, 2002. 33.

5. Hyman, Mark. Ultrametabolism: The Simple Plan for Automatic Weight Loss. Scribner, 2006.?

6. Kilpel?inen T.O., Qi L., Brage S., Sharp S.J., Sonestedt E., et al. ?Physical Activity Attenuates the Influence of FTO Variants on Obesity Risk: A Meta-Analysis of 218,166 Adults and 19,268 Children,? PLoS Medicine, (2011), 8(11), Web. 25 April 2012.

7. Miller-Keane and O'Toole, Marie T. Miller-Keane Encyclopedia and Dictionary of Medicine, Nursing, and Allied Health, Seventh Edition, Saunders, an imprint of Elsevier, Inc., 2005.

8. Vliet, Elizabeth Lee. Women, Weight, and Hormones: A Weight-loss Plan for Women over 35. New York: M. Evans and, 2001. 9. Vliet, Elizabeth Lee. Screaming to Be Heard: Hormone Connections Women Suspect and Doctors Still Ignore. New York: M. Evans and, 2006. 1. Byrne, Rhonda. The Secret. New York: Atria, 2006.

2. Ibid.

3. Vlasov, Vladimir F. ?A Way of Rejuvenation: The Results of Theoretical Research.? January 2012. Theory of Aging Vladimir Fedorovich Vlasov Science, Physics, Russia, Tyumen. Researchgate.net. Web. 25 April 2012.

Lori Dotson, CPT, CPFT, PES, BA, MS President, DotsoFit, LLC Copyright ? 2012

Source: http://dotsofit.blogspot.com/2012/08/good-bye-dotsofit-fans.html

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