{"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 class=\"wp-block-paragraph\">Let\u2019s\ntalk about something we all do. \u00a0That\u2019s right. Let\u2019s talk about poop!\nWhile this is not necessarily a \u201cfun\u201d topic, it is one we need to address.\n\u00a0The 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. \u00a0<\/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 class=\"wp-block-paragraph\">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. \u00a0<\/strong>Women should consume 25-30\n     grams, while men should consume 38-43 grams. \u00a0Keep in mind; all fiber\n     is not the same.\u00a0 Insoluble fiber\n     doesn\u2019t break down in your gut. \u00a0This means it can help \u201cthings\u201d move\n     along.\u00a0 Sources high in insoluble\n     fiber include:\u00a0 wheat bran, green\n     beans, potatoes and nuts. \u00a0Soluble fiber is great for your gut, but\n     doesn\u2019t help you stay as regular.\u00a0 <\/li><li><strong>Take a different seat<\/strong>. \u00a0How you \u201cpop a squat\u201d\n     can make an impact. \u00a0Research from Cleveland Clinic Florida showed\n     that people with constipation had an easier time when sitting in the \u201cThe\n     Thinker\u201d position. \u00a0Named 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 class=\"wp-block-paragraph\">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 class=\"wp-block-paragraph\">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 class=\"wp-block-paragraph\">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. \u00a0That\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":["post-7571","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news","tag-colon-health","tag-fiber","tag-fitness","tag-foodscience","tag-healthfood","tag-lifestyle","tag-nutrition-2","tag-regularity","tag-scientificresearch","tag-scott-keppel","tag-scotts-training-systems","cs-entry","cs-video-wrap"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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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