Tips from Natural Healing Arts

Everyone is talking about what 

LED Light Therapy can do for you!

What is LED Light Therapy and how does it work?
It is the same process as photosynthesis in plants. Exact wavelengths of light emitted from LED’s stimulate and energize cellular activity, which in turn creates Collagen and Elastin for Anti-Aging benefits. For Acne, certain wavelengths of LED light help to kill the bacteria that causes Acne.

Is there any scientific proof of LED Light Therapy?
Unlike many devices on the market today, LED Light Therapy has been thoroughly tested, evaluated and validated by hundreds of Universities, Medical Labs and most importantly NASA. There have actually been over 2000 reports and documents written on this technology.

Is LED Light Therapy safe?
Yes it is safe and completely non-invasive. It has been used for years in numerous medical procedures, medical spas, the offices of estheticians and Dermatologists and consumers around the world.

Does LED Light Therapy cause any pain at all?
No it does not cause ANY pain at all. Quite the opposite actually, as it has a very soothing and calming effect.

How long will it take to see results?
Each person responds at different speeds to the LightStim System. Some much quicker than others, depending on their current physical conditions, age, skin condition, diet, alcohol consumption, smoking habits, etc. That said, most people see initial results in 4 to 8 weeks, but many see results in as short as 1 to 3 weeks. A few people will take as long as 9 to 11 weeks, but this is more unusual. Some actually see results overnight! The most important things to remember are: 1) this technology works, so it’s just a matter of “How long will it take?” and 2) it is very important to take a picture before you start using your light so that you can see the difference clearly in the weeks to come.

Can I use skin care products in conjunction with my LightStim?
Yes, in fact your results will happen faster and be more dramatic if used with a high quality anti-aging or moisturizing skin care product.

What about using acne products with my LightStim?
Yes, your results will definitely be faster if you use a high quality topical acne product. An acne product should not be used prior to using your LightStim, but can be applied afterward.

What types of results do people see with this form of skin care?
The first and most reported results happen in the area of fine lines, wrinkles, reduced pore size and skin becoming softer, smoother and less dry. Then after continued usage our customers report that looser skin begins to firm up. Age spots and hyper-pigmentation can also be improved but generally take a much longer time.

What do experts have to say?
"All aspects of wrinkling, skin coarseness, pore size, irregular pigmentation showed visible improvement with LED Light Therapy."
-Dermatology Times

"LED Light Therapy treatments...the results are the closet thing to a face lift that I’ve been able to achieve since becoming an esthetician."
-Day Spa Magazine

"The treatment is especially effective at improving the appearance of the face, neck and chest, by reducing signs of aging, wrinkles and age spots."
-Web M.D. Health

"A process called LED Light Therapy can smooth away wrinkles and erase age spots."
- ABC‘s Good Morning America


For more information about LED Light Therapy, contact the front desk at Castle Hill to make your appointment. 

It IS in the Timing | The Post-Workout Meal

Are you looking for a way to maximize your results from training and lose body fat?  Interestingly enough, when you eat could be as important as what you eat. 

One of the most important meals of the day, the post-exercise meal, is often skipped because of time constraints or in an effort to lose body fat.  After an intense workout, the body is in a catabolic or break-down state.  Refueling after exercise reverses this state and delivers nutrition at a point when the body is more sensitive to it. 

Post-workout nutrition should include a mixture of carbohydrate and protein.  The exact ratio is still being debated but most studies indicate a 3:1 ratio is ideal.   A recent study looked at the difference between two groups performing the same strength training routine for 10 weeks.  Each group consumed the same dose of a protein and carbohydrate supplement but at different times.  One group took theirs before and then immediately after exercise, while the other group consumed it in the morning and late evening.  The group consuming the supplement pre and post workout showed significantly greater increases in muscle mass and strength while decreasing body fat. 

Similar results have also been shown with endurance athletes.  In fact, two studies done at the University of Texas, Austin compared using low-fat chocolate milk as a recovery drink versus a typical carbohydrate sports beverage in cyclists over a four week period training period.  The cyclists consuming the low-fat chocolate milk had greater increases in maximal cardiovascular capacity, muscle mass and overall performance.  

Written by Castle Hill Fitness Trainer, Tara Penawell, M.Ed

Tips from Natural Healing Arts

What is the difference between dermaplaning and dermafiling? 

Dermaplaining is the leading alternative to microdermabrasion. This is an exfoliating treatment that promotes healthier, younger looking skin since the first treatment.

It enhances collagen production and product penetration, making your anti aging serums work more effectively. Performed by a license esthetician, this procedure uses a surgical blade to remove dead skin cells from the surface of the skin as well as facial hair and some pore congestion, such as black heads. There is no pain and no downtime with dermaplaining.

FAQ ABOUT DERMAPLAINING

-Will my hair re-grow darker, coarser or more? 

The answer is no. Facial hair is not the same as hairs say on your legs or head and nor is it the same in a woman as it is in a man.

-How often can I do it?

Since the effects last about a month, once a month is recommended combined with a classic facial tailored to your specific skin needs.

-If I do it once would I have to keep doing this same treatment all the time?

Not unless you love it so much and your esthetician considers that it is right for you at the time of visit. *This treatment cannot be performed on cystic acne or any open lesions present in the skin.

-If there is no downtime can I go workout or run right after?

We highly recommend staying out of the sun the day of and the day after your treatment, as well as staying away from high heat such as saunas or intense cardio. Use of sunblock SPF 30 or higher is required daily. You should not exfoliate at home with scrubs or acids for at least a week. Use of serums with AHA should be suspended the day of and day after the treatment.

How long does it takes? Can I come for just that?

Dermaplaining takes about 30 min. and it is only sold as an ad on to facials for $40.00. You can book a mini facial for 30 min and come for this service for a total cost of $95.00 (Most places charge well over $100.00)

Call the 512-478-4567 for more information or go to www.castlehillfitness.com 

Fall Training Tactics!

Ahh, we finally have relief from the heat of summer! Are the cooler temps giving you a boost on outdoor training? We couldn't agree more! Check out these upcoming Fall events for guidance, motivation, and tools to see you to your goal this year! online registration here

The Leadville 100 Trail Race Coverage

The Leadville 100 Trail Race

(www.leadvilletrailseries.com)

Departure date: Wednesday, August 17th. 

Departure time: High noon.

Okay.  We're not really leaving at high noon.  We're not galloping off into the sunset like a group of frontier outlaws.  We're not going to face life or death with six shooters strapped to our hips and shotguns across our laps.

This isn't some Hollywood Western, where faced with an insurmountable task, an impossible situation, an unthinkable challenge, you dig deep into your suitcase of courage and emerge victorious. Blood stained and battered but still standing. 

Let's be honest. This isn't Cowboys VS. Aliens. This is real life. This is the Leadville 100 Trail Race and this my friends...this, is so much better.

100 miles run (yeah, I said run) between elevations of 9,200 feet and 12,600 feet with over 30,000 feet of combined gain and loss.  This epic (yeah, I said epic) "Race Across the Sky" departs and finishes from the highest city in America, 1880's silver mining boomtown Leadville, CO.  Former residents and visitors include John Henry "Doc" Holliday, Susan B. Anthony and Texas Jack.  And friend, if you didn't pack your suitcase of courage, you better not show up.

About 750 register, 650 make it to race day, 325 finish and 100 might run fast enough to capture the under 25 hour belt buckle.  But we will be there for just one.  Young filly, Syd "The Kid" Pitt.  And she doesn't need a shotgun across her lap because she's got double barreled fire power built into her mighty quads.

Her unparralled 5 person cavy/support crew includes me, Mom and Dad Pitt, Katie Forrest-of Thunderbird Energetica fame and Jamie Chozet-renowned Perla's chef and stallion to our filly. 

Starting at mile 50, three of us will take turns pacing Sydney into the finish, into the history books as one of Leadville's youngest female finishers and into that under 25 hour belt buckle.

Race day is less than four days away and insurmountable, impossible and unthinkable are the only thoughts racing through my head.  But these Colorado mountains are sure to be traversed, impossible is nothing and unthinkable doesn't exist.  So we embark into the unknown, into adventure and excitement and the raw power of life that is sure to unfold before us. To watch this young woman test every limit she thought she had and emerge victorious. Maybe blood stained, maybe battered but definitely still standing.

Is It Time For You To TRI?

The Austin Livestrong Marathon is over and that means one thing to me, IT'S TRIATHLON SEASON! If you have ever wanted to compete in a triathlon of any distance, this article will help guide you to get ready for your race and have a great time doing it as well.

So you have decided to do a triathlon, now what? First you need to pick the distance that would be challenging yet fun for you to race. Triathlons range in distance from sprint to Ironman distance races. Sprints (swim 300-800 meters, bike 10-13 mi, run 2-3 mi), Olympic (swim 1500 meters, bike 40k, run 10k), Half Ironman (swim 1.2 mi, bike 56 mi ,run 13.1 mi) and Ironman (swim 2.4 mi , bike 112 mi, run 26.2 mi). For most people I recommend that you start out with a sprint distance. This, of course, is dependent on your athletic background.

Second, what is your goal? Is it to race a friend, do something new, or start to be active again? Whatever your goals, make sure they are bold enough to challenge you yet obtainable for accomplishment.

Ok, you now have a distance in mind and a goal (tentative). Let’s find you a race. There are several great local races around the Austin area. For a list of upcoming races check out Jack and Adams page and click on Events (http://www.jackandadams.com/Calendar.asp). Make sure you pick a race that gives you enough time to train and meet your goals.

You now have your race and goals set, LET'S START TRAINING! But what do you focus on? Out of the three sports in triathlon list you strongest to weakest. Your weakest sport is where you want to spend more time working on (for most people this would be open water swimming), then your second, and finally your strongest sport you should spend a shorter amount of time training. I’ve provided a sample training week below but be sure to tailor it based on your strengths and weaknesses.

My first rule of thumb when learning to swim for a triathlon is don’t get frustrated! Swimming is a very technical sport and people spend years mastering their swim stroke. You are allowed to use any swim stroke in the swim but freestyle is the preferred and fastest. There are some great resources on the internet to get a good idea of what a good swimmer looks like in the water. yes; A favorite place of mine to go to is swimsmooth.com. This website has a great animated video of the freestyle stroke. You may find a masters swim class (don’t let the name scare you off) that you can attend with a coach on the pool deck coaching a group of swimmers. If you can afford it, having a one on one session with a swim coach is the best way to go here. Having someone watch your stroke and give tips on how to improve your mechanics right there is well worth the money. If not, have a friend video tape you and watch and compare it to swimming videos and see where you can improve. To help open water swimming techniques you can swim at Barton Springs or The Quarry by Pure Austin North. It is important to be comfortable in open water. Remember that on race day, you’ll be swimming with a large group of people so staying calm and focused is key.

Next question: Do you have a bike (or access to one?) If not, time to find one. Spinning classes are a great place to start if you’re new to cycling. You can try clip in shoes, without the fear of falling, and learn good techniques. The bike you use to get you through your first race does not have to be fancy. Once you fall in love with the sport, you can look into upgrading. The only real requirements for the race are that you wear a proper (CPSC compliant) helmet and have bar end caps. Most of the local bike shops offer group rides so check with your local shop for more details.

Run. The only equipment needed here is a good pair of running shoes. Make sure to get your shoes and train in them before race day to make sure they are right for you. Your best bet is to go to a store that specializes in running gear (Hill Country Running, Luke’s Locker, etc) and have them analyze your stride to recommend the proper type of shoes. Check out the course description for your race and try to train on similar terrain. Do not be intimidated if you can’t run the distance right off the bat. This is your first race and your ultimate goal is to finish and have fun!

As for nutrition, for shorter distances races go with what you’re used to training with. For longer distances, experiment with new nutrition during your training to see what works best for your body. NEVER try anything new on race day.

Here is a sample training week to get you started:

Another good thing to practice is your transition. You will transition from swim to bike (T1) and bike to run (T2). Combining these in your training will help prepare you for the transitions during the race. The best way to describe transition is “controlled chaos”. Have a plan and don’t get flustered by all of the other athletes. Stay focused on yourself.

Other Equipment (optional but helpful): Body Glide (to prevent chafing/blisters), spare set of goggles, spare contact lenses (if applicable), wetsuit (if applicable), transition bag, towel to sit on in transition, sunglasses, race belt, chip strap, easy laces for your running shoes, running hat, Garmin or GPS watch, balloon or other marker(to find your spot in transition).

Planning for your event: Pickup packet at designated time/place. You’ll need your driver’s license and a USAT card (you can purchase a day pass if you are not a member). Affix race #s to your bike, helmet (if applicable) and race belt. Review other materials in packet, especially the race course map. Pack your race bag the day before so that you have time to get last minute items, if needed. Please make sure to review the rules of triathlon to avoid any penalties on race day. You can find them here: USA Triathlon Rules

Race Day: Wake up early and eat so that you have time to digest. Plan to arrive when transition opens so that you’ll have plenty of time to get body marked, get your transition area setup and familiarize yourself with transition. Be aware of the entrances, exits and your proximity to them. You may be feeling nervous but trust your training and remember why you’re here. Soak up the atmosphere and camaraderie that comes with this sport – this is why we race!

After your transition is setup, get your goggles, swim cap and chip (make sure it is strapped to your ankle) and head down to the swim start to find your wave. Seed yourself accordingly based on your swimming capability. First timers – start closer to the back. Take a deep breath, wait for the gun and remember – have fun (and smile at the cameras!)

When you cross that finish line throw your hands in the air and take pride in your accomplishment. _________ you are a triathlete!!  Welcome to the club.

by David Garza

Castle Hill Cycling Instructor

Team Tri It - Founder/Coach

Some fun new classes & workshops hit Castle Hill this spring.

 Be sure to check them all out HERE