Prevention-Palooza Charleston 2016

Prevention-Palooza is one of our favorite fall events here in Charleston.

This is the 3rd annual event hosted by the Dragon Boat Club, and it takes place on Saturday, November 12, from 8:30 a.m. to 12:30 p.m. at the Arthur W. Christopher Center in downtown Charleston.

Prevention-Palooza is a FREE event held in partnership with Roper Hospital. Be sure to bring all of your friends and family to participate.

During this event, you will have access to health screenings, nutrition, and fitness vendors, and a fabulous keynote speaker.

You will also receive breakfast courtesy of the Dragon Boat Club. (Who can say no to a complimentary breakfast!?!)

The hope is that through education and access to medical screening, people can learn to take preventative health care measures to detect disease and illness, like breast cancer, fast.

We truly hope you’ll join us for a motivating and inspiring day of food and fitness!

Visit the Dragon Boat Charleston website or email to RSVP.

What’s your favorite part of Prevention-Palooza? Comment below.

6 Ways to Soothe Sore & Aching Muscles

Most active people don’t mind a little muscle soreness after intense workouts —after all, sore muscles are the evidence that our bodies are working hard enough to attain new levels of fitness and help us prevent diseases like breast cancer. But after a while, it’s perfectly normal to want some relief.

Here’s the six-part formula to soothing your aching muscles.

  • Stretch it out. Within a few minutes of finishing an intense workout, spend about ten minutes stretching your muscles. Lengthening warm muscles post-workout helps flush out lactic acid (the stuff that makes you sore the next day). A good stretch will also reduce stiffness and overall soreness, but make sure your muscles are warm. Stretching cold muscles can cause strains and tears.
  • Go for the cold. Take advantage of your sweaty post-workout state to enjoy an ice bath (or an icepack or a few minutes of cold water in the shower). Exercise researchers have found that applying cold in the period immediately following a workout constricts blood vessels, which prevents swelling and inflammation. Plus, as your body heats up after the chill, your circulation will automatically improve.
  • Apply heat. After the first day, heat can help ease muscles soreness by relaxing your muscles and stimulating blood flow to heal the small tears in muscle fibers. Even if you don’t have access to a sauna or hot tub, a hot shower, a soak in the bathtub, or a heat pack can help you achieve the desired results.
  • Get a massage. What better way to relieve tension, pain, and inflammation than by getting a massage? If you’re not comfortable stripping for a professional massage (or if you can’t afford regular visits to the masseuse), enlist a friend’s help or do it yourself with a foam roller, a massage stick, or a massage chair.
  • Rest. Our bodies are pretty good about telling us when we’ve overdone it. Listen to your sore muscles and slow down for a few days so you can heal. But don’t become a total couch potato: light movement (such as low-impact cardio or yoga) improves circulation and helps your body recover.
  • Pop a pill. If you’re still in pain after trying everything you can think of, go ahead and take an anti-inflammatory pain killer such as ibuprofen. But if you’re still sore after several days, consult your doctor to make sure you aren’t seriously injured!


4 Must-Try Outdoor Activities

outdoor fitnessExercise can be a dirty word, so we prefer to talk about being active. When you’re active, you’re doing things you enjoy, so it doesn’t feel like a chore. During the summer, you have a wide range of outdoor options to have fun, keep your weight down, elevate your mood, and get some fresh air. We’ve discovered a few outdoor activities you might like to try . . .


A highly enjoyable water sport, kayaking is similar to canoeing, but a kayak typically has a closed deck. The kayaker sits with legs in front and uses a double-bladed paddle. Any body of water, from a river to an ocean, is suitable for kayaking. If you like excitement, kayaking down swift-moving rivers, waterfalls, and rapids—also known as whitewater kayaking—is for you.

Kayaking works most of the muscles of the body, especially the torso and arms. You can certainly purchase everything you need to kayak, but kayaking companies will also outfit you on a rental basis.


Another water sport, surfing has always been synonymous with ocean waves, but it can be done anywhere waves occur, such as lakes or rivers. The surfer rides a surfboard, a 5-foot or longer flat platform, and maneuvers the board toward a wave hoping it will carry him or her forward, called catching the wave. Once the surfer has caught the wave, he or she stands up on the board to ride the wave. Surfing takes patience and practice.

Surfing works all the major muscle groups, especially the muscles of your upper body while catching the wave, and the muscles of your core, legs, and buttocks while riding the wave. The only equipment you need is a surfboard, which may be purchased or rented.


Similar to surfing, paddleboarders ride a board, but instead of catching waves far from shore, the rider stays nearer to shore, sits or kneels on the board, and uses a swimming motion or an oar to move the board. Variations including paddle surfing and doing yoga on the paddleboard make this sport fun and accessible for almost anyone.

Like kayaking and surfing, paddleboarding is a full-body workout and is an excellent cardiovascular activity. Paddleboards tend to be longer than most surfboards, up to 15 feet or more, and can be purchased or rented.


For those who prefer dry land or exploring, hiking offers a fun way to stay active and see the outdoors. Most serious hikers are environmentally conscious, and they walk trails in mountainous or hilly areas. Hikers receive a double benefit: exhilarating activity and incredible views. Many people get away from the hustle and bustle of their lives by hiking, and they enjoy the peace of being one with nature.

Hiking works most major muscle groups, and the higher hikers climb, the better workout they get. Equipment is simple: good hiking boots, thick socks, protective clothing, and a backpack stocked with food, water, a compass, and a map of the area. If the hike is going to be longer than a few hours or in areas without trails, the hikers should have other essentials such as a knife, fire starter, flashlight, and GPS device.

Have you tried any of these activities, and did you enjoy them? Any tips for the rest of us?