{"id":7571,"date":"2019-02-26T07:00:08","date_gmt":"2019-02-26T14:00:08","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=7571"},"modified":"2019-02-17T22:45:03","modified_gmt":"2019-02-18T05:45:03","slug":"are-you-full-of-it","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/are-you-full-of-it\/","title":{"rendered":"Are You Full of It?"},"content":{"rendered":"\n<p>Let\u2019s\ntalk about something we all do. &nbsp;That\u2019s right. Let\u2019s talk about poop!\nWhile this is not necessarily a \u201cfun\u201d topic, it is one we need to address.\n&nbsp;The reality is more than 40 million American adults report they are\nconstipated or just not \u201cregular\u201d. While we all may have a different idea of\nwhat \u201cregular\u201d is, if you\u2019re going #2 less than 3x\u2019s a week and\/or your strain\nwhen going to the restroom you need to keep reading. &nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"750\"  height=\"390\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\"  class=\"wp-image-7573 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 750px) 100vw, 750px\"  data-pk-src=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2019\/02\/c26c4480392b4e1fa4ebe6e84981d119-750x390.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119-750x390.jpg 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119-300x156.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119-1024x532.jpg 1024w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119-768x399.jpg 768w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119-1536x798.jpg 1536w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119-380x197.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119-800x416.jpg 800w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119-1160x603.jpg 1160w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119-80x42.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119-620x322.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119-850x442.jpg 850w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162132\/c26c4480392b4e1fa4ebe6e84981d119.jpg 1540w\" ><\/figure>\n\n\n\n<p>These\ntwo strategies can help you to live a more \u201cregular\u201d life.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Fiber. &nbsp;<\/strong>Women should consume 25-30\n     grams, while men should consume 38-43 grams. &nbsp;Keep in mind; all fiber\n     is not the same.&nbsp; Insoluble fiber\n     doesn\u2019t break down in your gut. &nbsp;This means it can help \u201cthings\u201d move\n     along.&nbsp; Sources high in insoluble\n     fiber include:&nbsp; wheat bran, green\n     beans, potatoes and nuts. &nbsp;Soluble fiber is great for your gut, but\n     doesn\u2019t help you stay as regular.&nbsp; <\/li><li><strong>Take a different seat<\/strong>. &nbsp;How you \u201cpop a squat\u201d\n     can make an impact. &nbsp;Research from Cleveland Clinic Florida showed\n     that people with constipation had an easier time when sitting in the \u201cThe\n     Thinker\u201d position. &nbsp;Named for the famous Auguste Rodin Sculpture,\n     basically, sit on the toilet, lean slightly forward and rest your elbows\n     on your knees.<\/li><\/ol>\n\n\n\n<figure class=\"wp-block-image\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"750\"  height=\"801\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\"  class=\"wp-image-7574 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 750px) 100vw, 750px\"  data-pk-src=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2019\/02\/the-thinker-rodin-750x801.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162137\/the-thinker-rodin-750x801.jpg 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162137\/the-thinker-rodin-281x300.jpg 281w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162137\/the-thinker-rodin-958x1024.jpg 958w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162137\/the-thinker-rodin-768x821.jpg 768w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162137\/the-thinker-rodin-380x406.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162137\/the-thinker-rodin-800x855.jpg 800w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162137\/the-thinker-rodin-80x85.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162137\/the-thinker-rodin-75x80.jpg 75w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162137\/the-thinker-rodin-620x662.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162137\/the-thinker-rodin-850x908.jpg 850w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162137\/the-thinker-rodin.jpg 1008w\" ><\/figure>\n\n\n\n<p>While the above two tips will help you when going #2, you can also have a little caffeine, exercise more regularly and reduce stress. \u00a0Staying regular won\u2019t only help you feel better; you will also reduce your risk of colorectal cancer.  <\/p>\n\n\n\n<p>March is colorectal awareness month, so keep these strategies in mind and have a conversation with your doctor about being full of it! <\/p>\n\n\n\n<p>Scott Keppel is the owner of\u00a0<a href=\"http:\/\/www.scottstrainingsystems.com\/\">Scott\u2019s Training Systems<\/a>, a world-class coaching facility in Chandler, Arizona. He is a nationally certified trainer through NASM and ISSA. His mission is to empower women of all ages and fitness levels. For more information head to\u00a0<a href=\"http:\/\/www.scottstrainingsystems.com\/\">scottstrainingsystems.com<\/a>\u00a0or check him out on Instagram at @stsnation.<\/p>\n","protected":false},"excerpt":{"rendered":"Let\u2019s talk about something we all do. &nbsp;That\u2019s right. Let\u2019s talk about poop! While this is not necessarily&hellip;\n","protected":false},"author":22,"featured_media":7572,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[62],"tags":[862,861,79,783,858,568,99,860,829,715,716],"class_list":{"0":"post-7571","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news","8":"tag-colon-health","9":"tag-fiber","10":"tag-fitness","11":"tag-foodscience","12":"tag-healthfood","13":"tag-lifestyle","14":"tag-nutrition-2","15":"tag-regularity","16":"tag-scientificresearch","17":"tag-scott-keppel","18":"tag-scotts-training-systems","19":"cs-entry","20":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Are You Full of It?<\/title>\n<meta name=\"description\" content=\"Let\u2019s talk about something we all do. &nbsp;That\u2019s right. 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