tag:betterme.ca,2008-10-24://3 2011-06-13T00:35:36Z Movable Type Pro 4.21-en tag:betterme.ca,2011://3.155 2011-06-13T00:14:34Z 2011-06-13T00:35:36Z

An exhaustive look at the food industry and the scientific interpretation of food studies that have both failed to produce a healthier eating culture. Whether you agree with Taubes on all conclusions is not essential to extracting value from...

Sean

An exhaustive look at the food industry and the scientific interpretation of food studies that have both failed to produce a healthier eating culture. Whether you agree with Taubes on all conclusions is not essential to extracting value from this book. ]]>
It's most powerful message is very clear in that it will be difficult to not be swayed by the premise that since the mid nineteen hundreds, our food choices have become corrupted by agribusiness and government interference.

It also reveals the inherent flaws in our conventional wisdom, beliefs that we've come to accept as truths just because they seem to make sense. Is it true that eating fat makes us fat? Does eating food that is high in cholesterol really raise our body's cholesterol levels? Was butter really that bad for us?

It becomes shockingly clear as you read; the moment less industrialized cultures adopt a more western diet, they begin to show signs of what are being labelled as western diseases; diabetes, metabolic syndrome, heart disease, and many types of cancer, just to name a few.

My only caution to the interested reader would be that the constant sighting of studies and interpretation of the research can get a bit tedious. It's difficult to keep people engaged in the reading when the literature becomes too academic, but Taubes does succeed at holding you in. It has to be understood that to write a book such as this, it will inevitably have to have some academic content. As Einstein said," things should be made simple, but not simpler than that."

Taubes provides a substantial amount of evidence that will inevitably provoke you to rethink the way you eat. ]]> tag:betterme.ca,2011://3.154 2011-04-16T18:10:53Z 2011-11-26T18:58:19Z

Probably one of the most accessible books on common sense eating that I've had the pleasure of reading. Michael Pollan really delivers a well thought out book on a subject that is shrouded in confusion and misinformation. The food industry...

Sean Probably one of the most accessible books on common sense eating that I've had the pleasure of reading.

Michael Pollan really delivers a well thought out book on a subject that is shrouded in confusion and misinformation.

The food industry coupled with nutritionism has so successfully contaminated our relationship with food, that we are becoming more and more unhealthy. Eating was once plain common sense, but due to poorly interpreted food studies, profit seeking, and nutritionism; we've been led astray and believe that we need professionals to tell us what we should eat.

Pollan finishes the book with a series of strategies to make your grocery shopping more health conscious. Following just a few of his tips will help you to find your way back to what was once very obvious to our grandparents; what to eat.]]> tag:betterme.ca,2011://3.152 2011-03-22T21:45:48Z 2011-11-26T19:08:59Z

Two minute marinade, 30-40 minutes in the oven and you're good to go! This is one of my favorite chicken recipes. It's great on the barbecue in the summer or under the broiler in the winter....

Sean Two minute marinade, 30-40 minutes in the oven and you're good to go!

This is one of my favorite chicken recipes. It's great on the barbecue in the summer or under the broiler in the winter.]]>
Place all the following ingredients in a bowl and mix them together.

One can of tomatoe past
2 table spoons of barbecue spice (St.hubert's or other)
4 table spoons of white vinegar
4 table spoons of canola oil
Salt (go easy as there's usually salt in the barbecue spice) and pepper to taste

Chicken preparation (this recipe is for aprox 20 drum sticks or 12 leg and thigh)

Use drum sticks with or without the thigh on. It's very important to remove the skin. Don't think that it's a difficult task. Just click here for an easy and fast way to remove the skin.

Pour the marinade on the chicken and toss it until the chicken is well covered. It's preferable to leave it for a few hours or even a day or two, to collect flavor. To save time you can marinate the chicken in a large flat roasting pan so that when you're ready, you can just put it right in the oven.

Place the chicken on the middle rack under the broiler, set to low. When it becomes lightly browned, turn the broiler to high until it becomes much darker. Turn the chicken over and repeat the same process. This should take about 30 mins in total cooking time, but time will vary depending on the size of the legs and/or thighs.

If you're a newbie in the kitchen, please don't try and flip the chicken while the pan is in the oven. Remove it and then turn them. Those broilers can pack a wicked burn.

Enjoy this with a great mixed salad and vegetables of your choice. ]]> tag:betterme.ca,2011://3.153 2011-03-10T01:35:57Z 2011-03-10T02:40:35Z

An exaggerated curve in your lower back is often blamed for low back pain. If you are of the posture type that has an exaggerated lumbar curve (hyperlordosis), you have a significantly higher probability of suffering with low back pain...

Sean An exaggerated curve in your lower back is often blamed for low back pain.

If you are of the posture type that has an exaggerated lumbar curve (hyperlordosis), you have a significantly higher probability of suffering with low back pain (LBP). Research has demonstrated repeatedly, that corrective exercises are your best solution toward prevention. I've included a few exercises that are indispensible in your ongoing efforts to resolve LBP. ]]>


In a standing position, you'll notice that your rear end protrudes significantly, (see foot note) The following movement is performed by tightening your stomach muscles while simultaneously tightening your butt muscles, whereby producing a flattening out of your lower back and posterior. Hold the position for about 10 seconds and repeat about 10 times. Perform this movement throughout the day. Perhaps it would be helpful to tell yourself that you'll do 50 every day, no matter when, but just get them all into the day.



Not only is the following abdominal exercise a very effective ab strengthening movement, but it happens to be very therapeutic and safe to perform for those who suffer with LBP. It's called "abdominal hollowing".

Position yourself on all four's on the floor. Take a deep breath, then forcefully but slowly expel all the air from your lungs while simultaneously doing the most powerful "suck in the gut" you can do. Hold the position with your stomach pulled in for about 10 seconds. Try to breathe while you are in full sucked in position without releasing your contraction. You should feel burning around your sides and front of your stomach. Remember, the amount of force you suck in your stomach will dictate the effectiveness. Try to do 10 repetitions of the 10 second hold. Personally I always do 40 repetions every day.



Finally, perform single leg hip lifts. This exercise will safely but effectively strengthen the butt and the muscles down the back of your thigh (hamstrings).

Lie on your back with your knees bent and feet on the floor. Raise one leg, then, using your opposite leg, raise your lower body off the floor. Try to keep the foot of the working leg flat on the floor and the leg straight. Keep your lower back straight with very little arch. Hold the upper position for 5 seconds and lower the body back to the starting position. Repeat on the same leg for 10 repetitions then switch legs.



If you can commit to these three corrective exercises daily, you will significantly reduce the frequency and intensity in bouts of lower back pain.

Foot note: Many believe that the protruding butt is evidence of tone; however it's actually an indication of weakness. Strong butt muscles combined with strong hamstrings (the muscles down the back of your thigh) function to hold your pelvis under your body i.e. Keep the lower back straighter and butt tucked. Clearly, a well developed rear end will have a rounded contour, but will not accompany evidence of an exaggerated lower back curve.

Always see your healthcare provider before beginning an exercise program. ]]> tag:betterme.ca,2011://3.151 2011-03-05T00:50:19Z 2011-11-26T19:11:06Z

Always have meals that are prepared in advance. This way you'll avoid making rushed unhealthy choices. To help you to get serious about your meal choices and cooking, I've prepared a list of kitchen items that are absolutely indispensable. Being...

Sean Always have meals that are prepared in advance. This way you'll avoid making rushed unhealthy choices.

To help you to get serious about your meal choices and cooking, I've prepared a list of kitchen items that are absolutely indispensable. Being busy is no excuse to not improve your nutrition. You just need some time saving tips. If you're missing just one of the following items, you're reducing your chances for success in dietary improvement. ]]> smoothies. If you're trying to cut out the sugar packed cereals (and that includes the ones that are marketed as healthy) and bread in the morning, the blender is your best friend.

A food processor

2 deep cooking pots

1 larger roasting pan (roasting is done inside the oven, not on the stove top, just in case you're new to this whole cooking thing)

Large Tupperware containers in which you will store pre-prepared meals. Long flat ones stack better on the shelves of the fridge.

Small Tupperware containers to store left overs.

A couple of tight sealed (leak proof) Tupperware containers to transport your meals with you. I stress.' "Leak proof" due to the fact that you will curse and freak out if your lunch leaks out onto your favourite book in your bag. Considered yourself warned.

Last but certainly not least (I'm aware this is not an item, but advise) you absolutely must have a designated cooking day for your preparations. I would go as far to say that if you don't have a prep day and have your food ready to go in advance, you are tempting failure in what could be a very enjoyable opportunity to build a better relationship with your food. ]]> tag:betterme.ca,2011://3.150 2011-03-04T22:48:48Z 2011-03-05T01:32:32Z

Teach yourself to snack differently Our weight loss goals are often hindered by our snack choices to satisfy our mid morning and mid afternoon munchies. Here's a great lentil recipe to keep the hunger, and your waist line at...

Sean Teach yourself to snack differently

Our weight loss goals are often hindered by our snack choices to satisfy our mid morning and mid afternoon munchies. Here's a great lentil recipe to keep the hunger, and your waist line at bay.

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You can use 3 tins of canned or 1/2 bag of dried lentils. This recipe prepares 8 servings.

For dry lentils, place 1/2 bag of brown lentils in water to boil. When the lentils are soft but still slightly firm, remove them from the heat and strain. Rinse them under cold water to stop the cooking process.

For canned lentils, just be sure to strain and rinse them to get the broth (that unpleasant brown goo) that they come prepared in. This is for no other reason than that it negatively affects the taste of the recipe.

Place the following ingredients in your food processor (if you don't have a food processor, please read this post) or chop them up finely:

1 hand full of fresh cilantro (rinse well, as cilantro often has residual soil on the leaves)
1 hand full of fresh parsley
1/2 red pepper
1/2 green pepper
2 green onions
1 hand full of olives (your choice, but please remove the pits).
Process them down finely, then place the mixture in the bowl with your lentils. Add the following ingredients

1/4 tea spoon of ground nut meg
3 table spoons of white wine vinegar
3 table spoons of olive oil
Juice of 1 fresh lime
Salt and pepper to taste

Stir it all together, and there you have it, an amazing high energy weight friendly snack. ]]> tag:betterme.ca,2010://3.148 2010-06-01T18:48:58Z 2010-06-01T19:06:41Z

Postural wall exercise Hip lifts on the ball Active hip stretch Quadriceps stretch...

Sean Postural wall exercise

Hip lifts on the ball

Active hip stretch

Quadriceps stretch]]> tag:betterme.ca,2010://3.147 2010-05-13T21:06:54Z 2010-05-13T22:03:28Z

The best smoothie yet! Coconut gets a fair share of bad press for being a little on the fattening side, but what many people don't know is that coconut milk contains those healthy fats you read about. It's primary claim...

Sean The best smoothie yet!

Coconut gets a fair share of bad press for being a little on the fattening side, but what many people don't know is that coconut milk contains those healthy fats you read about. It's primary claim to fame however is that it contains something called lauric acid which helps to strengthen your immune system. If that's not enough, it's dairy free for all of those who are lactose intolerant.

First thing; you need a blender and anyone serious about their nutrition absolutely must have one. ]]> Ingredients

1/4 cup of unsweetened coconut milk
1/4 cup of frozen blueberries
1/4 cup of frozen mango
3 medium size frozen strawberries
1/4 cup of water
3 large spoonfuls of vanilla low fat yogurt (exclude if you have dairy intolerances)

Instructions

Place all the ingredients in a blender and blend it up. That's it! Cheers to a delicious morning start-me-up and a strong immune system.

Just a note: once you've opened the can of coconut milk, be sure to place the remaining contents in a container for refrigeration ]]> tag:betterme.ca,2010://3.144 2010-04-22T23:31:11Z 2010-04-23T00:20:54Z

You hear the name often, but did you know that weakness in this muscle can be a key producer of shoulder pain? Shoulder pain can be a source of great frustration. Weather it's preventing you from training or simply causing...

Sean
Shoulder pain can be a source of great frustration. Weather it's preventing you from training or simply causing you discomfort in your daily life, you'll need to develop a strategy to address it, as rest doesn't always resolve the condition.

Let me share a simple but essential exercise to include in your arsenal for creating shoulder health.

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It's a muscle that is commonly weak in many people, even individuals who regularly weight train. The reasons for this can be many, but for the sake of a post that can become too wordy, let's just say the movements required to exercise this muscle are no longer movements we perform with much frequency. If we also add that you sit hunched in front of a computer screen all day, you can bet your Trapezius muscles are on a full sabbatical.

The exercise that you need to include in your daily activities is called the XYT. It's called this because the movements that you perform with your arms follow the pattern of X's, Y's, and T's. Let's get to it.

It's ideal to perform the exercise on a bench but it can be done on the floor as well.

Step one

Lie face down on the bench or floor. Hold your body perfectly straight with your head in alignment with your body.

Step two (perform the X)

Pull your shoulder blades together with considerable force.

Step three

Reach diagonally out ward with your thumbs pointing upward. Hold the end of this movement for a couple of seconds and return to the shoulder blades together position and finally bring your arms back down. It is really important to emphasize the pulling of your shoulder blades together. Repeat this for a total of 10 repetitions then immediately go to step four.











Step four (perform the Y)

Pull your shoulder blades together then reach more directly in front of you. Hold the end position for a few seconds and return to the shoulder blades together position, then bring the arms back down. Be sure to really pull the shoulders together as with the X movement. Repeat for 10 repetitions then go to step five.









Step five (perform the T)

Pull your shoulder blades together then reach straight out to your sides. Again be sure the thumbs are pointed upward. Hold the end movement for a couple of seconds and return to the shoulders together position, finally bringing the arms back down to the starting position. Repeat this for 10 repetitions.







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A point to note in the technique; when you reach forward, keep your chest in contact with the bench. This will ensure that you don't over arch your lower back.

You can repeat the exercise 2-3 times and you should try to perform it about 4 times per week.

This post is not intended to replace a consultation with your health care practitioner. Always consult your doctor before doing exercise. ]]> tag:betterme.ca,2010://3.143 2010-04-06T01:42:25Z 2010-04-08T00:03:01Z

Hold the beef! Vegetarian chilli is a great option when you're trying to cut down on red meat....

Sean Hold the beef!

Vegetarian chilli is a great option when you're trying to cut down on red meat.

]]> 1/2 cup of brown lentils
1 med size onion (chopped)
2 large carrots (diced)
1 small green pepper (diced)
1 can of whole tomatoes
1 cup of chopped broccoli
3 large cloves of chopped garlic
4 1/2 cups of vegetable broth
1/4 cup of chilli powder (be sure it's not hot chili powder)
1/2 cup of coarsely chopped parsley
Salt and pepper to taste


Preparation:

-With 2 table spoons of canola oil, sauté the onions, carrots, and brown lentils in a deep pot for a couple of minutes.
-Add the broccoli, green pepper, and garlic and continue to cook for a couple more minutes.
-Add all the remaining ingredients and cook for about fifteen minutes. You'll notice that the red lentils begin to break up and disintegrate, creating a thickening of the mixture. Continue cooking until the carrots and brown lentils are tender. Add a little water and spices if necessary. Serves 6-8

Serve in a bowl with a large salad on the side. Avoid serving over rice if you're on a low starch diet. ]]> tag:betterme.ca,2010://3.142 2010-02-04T02:26:59Z 2010-02-04T03:10:13Z

This is a great recipe for anyone that's trying to avoid pasta or is perhaps just looking for a way to get more vegetables into their diet....

Sean This is a great recipe for anyone that's trying to avoid pasta or is perhaps just looking for a way to get more vegetables into their diet. ]]> Meat Sauce

1 medium size package of extra lean ground beef

1 large onion

1 can of crushed tomatoes

2 cloves of garlic

¼ tea spoon of oregano

¼ tea spoon of basil

2 cinnamon sticks

Salt and pepper to taste

Sauté the onions for a few minutes then add the ground beef. Break the cooking beef into small bits and once it's cooked, add the rest of the ingredients. Let it simmer with the cinnamon sticks for about a half hour on low heat.

Grated vegetables

Grate the following vegetables in a food processor and add to a large bowl

1 celery root

Here is a photo for anyone that is not familiar with this vegetable. To prepare it, you peel it as you would a turnip or a potatoe then cut it into thick slices that fit into the food processor.











2 large carrots

3 zucchini's

Sauté the grated vegetables in a large pan with olive oil. Add salt and pepper to taste. You may notice that the cooking vegetables produce too much liquid in the pan, so just tip as much out as you can. Perhaps use a large lid to press the vegetables so that you can eliminate the liquid while ensuring the contents remain in the pan.

Serve the vegetables as a base for your meat sauce and add parmesan cheese if you like. Serves 4. ]]> tag:betterme.ca,2009://3.140 2009-12-09T14:40:19Z 2009-12-09T20:35:40Z

Suffering with a combination of pain and fatigue that lasts more than 6 months may be more than a rut. Pain and fatigue are often conditions that accompany one another, we have a tendency to want to identify them...

Sean Suffering with a combination of pain and fatigue that lasts more than 6 months may be more than a rut.

Pain and fatigue are often conditions that accompany one another, we have a tendency to want to identify them as separate conditions but more often than not, they have a direct link to one another. Women need to be particularly alert to this condition which is more frequently being referred to as; multisymptom illness.

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When all is said and done, this is in essence, just a name given to a condition that feels like you are suffering from many different problems, but they indeed have a common cause (of which we will look at in a moment). People I see in my practice often refer to this as ", I feel like my body is falling apart." Doctors are becoming all too aware of this condition as approximately 50-60 percent of visits to primary care physicians are for complaints resembling the symptoms of MSI and result in no identifiable cause, even with exhaustive testing. The medical establishment acknowledges that in the context of pharmaceutical intervention; multisymptom illness remains virtually untreatable or at best, temporarily reduces some of the symptoms.

As frustrated and overwhelmed that one may be, with patience and a change in perspective, MSI can be successfully managed through lifestyle changes. We have thus far in our lives lived with the understanding that for most conditions there's a cure. That remedy is usually thought of as a prescription that we simply fill out in the pharmacy and in 10 days or so; we are cured. MSI doesn't quite work in accordance with this philosophy. What needs to be understood is that when we fail to provide our body with its basic needs, its integrity begins to fail in time. Those basic needs are: adequate rest, healthy food, moderate exercise, and recognizing our personal limitations. This is simply non negotiable! In our fast paced performance oriented lives, these basic needs are often left as optional aspects of our daily activities.

Inevitably, lack of exercise allows for muscle loss which in turn causes vulnerability to joint and postural pain. Too much stress and anxiety creates changes in our nervous system and produces hormonal imbalance which inevitably causes fatigue, mood swings, appetite fluctuations, sleeplessness, and full out fatigue. Each of these symptoms plays off the other, and creates a vicious cycle for which there is no pill in existence that can fix it. This condition doesn't have to remain beyond your control, and here are a few recommendations:

* Before you proceed with any plan, you want to be certain that you have ruled out all other medical causes for your symptoms with your doctor. Your doctor will certainly see small discrepancies in your testing ( as chronic fatigue, mood changes, and chronic pain will reveal themselves biologically) but he/she will be able to ascertain whether that they are significant enough to cause such debilitating symptoms.
* If you and your doctor are confident that you are suffering with MSI, it's time to dig in your heels and implement a long term plan built on short term goals. Improvement of this condition can't be evaluated on a day to day, or a week to week basis; it will take months to see changes. Herein lies your discipline; you need to persist even when results aren't evident in the short term.
* It can take months, and sometimes years of self neglect before MSI begins to manifest in more pronounced symptoms. The depletion of your physical health will take time to restore.
* Lack of sleep alone can cause almost all of the symptoms of MSI. Increase your sleep time and start creating bed time rituals. Make yourself some sleepy time tea before bed and avoid activities that keep you alert as sleep time approaches.
* Avoid energy drinks even if you feel that they help temporarily. They wreak havoc with your system.
* Avoid fast food at all cost.
* Limit alcohol consumption.
* This isn't the time for intense exercise. You should gradually include moderate physical activity into your daily routine. Walking, taking the stairs, and light weights; it all counts.
* Set realistic goals and perhaps just start with a couple of these recommendations.

If you push yourself to get better faster, you are showing that you don't truly understand the nature of this condition.

This post is not intended to diagnose or replace a consultation with a qualified physician. Always discuss your plan with your doctor. ]]> tag:betterme.ca,2009://3.139 2009-06-27T17:06:22Z 2011-02-28T22:13:01Z

The best rehab is the one you can avoid Women have certainly taken their place in the world of athletics. But in the last few years there's been a remarkable increase in knee injuries in the female population. We...

Sean The best rehab is the one you can avoid

Women have certainly taken their place in the world of athletics. But in the last few years there's been a remarkable increase in knee injuries in the female population.

We all can benefit from physical activity. Though exercise can be rewarding it can also be damaging if we don't pay attention to potential problem zones in our body. ]]>
Women involved in cycling, jumping sports, racquet sports, soccer, hockey, and jogging need to be especially attentive to this imbalance in the legs. The goal is to essentially calm down the muscles of the front of the thigh with stretching, and to work hard to strengthen the muscle in the back of the leg and buttock region. Exercises to avoid would be quadriceps extensions (horrible exercise for anyone), leg press, smith machine (another horrible machine for anyone), hack squat, and forward lunges.

I would recommend the following lower body program be introduced into your regular workout. It should be incorporated as follows:

Every other day

Quadriceps stretch, deep lateral stretch

3 times per week

Good mornings, single leg hip lifts, standing hamstring curls, reverse lunges (do 10-12 per leg and do all reps on one leg before you switch to the next leg. Repeat for 3-4 sets, single leg bent knee deadlift

Related reading:

Healthy Hamstrings

Postural wall exercise

Always consult your healthcare provider before beginning an exercise program to be certain that it is right for your condition. ]]> tag:betterme.ca,2009://3.138 2009-06-08T20:10:36Z 2009-06-08T20:42:43Z

The fitness industry should take a lesson from science. We wonder why we can't get some control over the obesity problem, but I don't think there's any mystery when all we've come up with are questionable fat burning tablets,...

Sean The fitness industry should take a lesson from science.

We wonder why we can't get some control over the obesity problem, but I don't think there's any mystery when all we've come up with are questionable fat burning tablets, weight loss cookies, and reality TV shows that make weight loss look just about impossible for the average overweight person.

It has become such a profitable industry that everyone wants to jump on the "wellness" wagon. This produces more and more products, each with magnificent claims that inevitably mislead people and deepen confusion. It's really at a point where no one knows what to believe. ]]>
There was an article not long ago in the Montreal Gazette, "Obese dying awaiting operations". This article generally praised the efficacy of bariatric surgery. This is a procedure that limits the volume of the stomach so that the individual doesn't eat as much. I was elated when a Montreal doctor wrote to the Gazette (June 6th editorials); clearly pointing out that there is not a single randomized, controlled trial proving that these surgeries provide long term benefits. Imagine, if there's conflicting opinions in the medical field-where the scientific method is so rigidly applied-just think of the endless possibilities for deceit in the fitness industry where there's absolutely no standards.

Claims are so easily made with absolutely no empirical evidence to support them. What is being taught is generally ideologically based, so the information is corrupt with personal opinions and practically no supporting data.

Exercise and improved nutrition, at this point in time, are the only two methods that have demonstrated-through the abundance of research required to make any legitimate claim-to help an individual to manage their weight in a sustainable way. In fact, most weight loss products include-in small print-the importance of lifestyle changes; such as eating more responsibly and exercising. This information is included because even the most uninformed "wellness professional" knows that maintaining weight loss is impossible without exercise and proper eating. So in the end, what was responsible for the weight loss; the product or the lifestyle changes? We can't answer that question in any definitive way, because there's no peer reviewed data, no ongoing scrutiny of the claim, no science; just an opinion. ]]> tag:betterme.ca,2009://3.136 2009-06-06T01:37:50Z 2011-02-28T22:14:50Z

These are often the most overlooked muscles in a training program. For those of you who aren't familiar with the hamstrings, they're the muscles down the back of your upper leg. People frequently complain of tightness in this area,...

Sean These are often the most overlooked muscles in a training program.

For those of you who aren't familiar with the hamstrings, they're the muscles down the back of your upper leg. People frequently complain of tightness in this area, and despite constant stretching; they just don't let up.

If you've tried just about everything and this condition still persists, you may want to give the following suggestion a shot. ]]>
* stop stretching the back of your legs and start stretching the front of them. This is a perfect exercise to get the job done. Quadriceps stretch

* tightness in the hips can cause irritation of the hamstrings muscles, so include these two hip mobility exercises. Figure 4 active hip stretch, and deep lateral lunge.

* start a strength training routine immediately; that puts emphasis on hamstring strength. Try this series of exercises.

Good mornings
Standing hamstring curls or Single leg hip lifts if you don't have access to a gym
Single leg bent knee deadlifts

Do all the above mentioned exercises 2-3 times per week and you should see significant improvement to your condition within 3-4 weeks.

Always see your healthcare provider before beginning an exercise program. ]]>