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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Health
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  • Returning to Regular
    When bowel movements become less frequent, more difficult, or even painful, you may be dealing with constipation. Here's how to deal with it well. Read >>
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Health and Fitness News
I will be eternally grateful to you for how you healed by back!

I started training with Coach Berry when I was 61 years old.  For four months, I had suffered a great deal of back pain and knew I need to do something different. When I began with Coach, he asked me how I was feeling.  After a lifetime of training with a number of different trainers I could only say I didn't feel great.  My back pain caused me to see chiropractors and accupuncturists, but I found no relief.  After one deep tissue massage, Coach immediately had me feeling better.  After two months of training Coach had me back to 100%.  He knows what he is doing when it comes to training and injuries.  He trains people to perform exercises correctly to avoid injuries.  I have worked with many different trainers all over the San Diego County and Coach Berry is the best, most effective trainer I have meet.  I would highly recommend him to anyone who wants to improve their health and fitness levels.

Ron, age 62

Returning to Regular

What to do when constipation sets in.

It may not be a topic that’s easy to discuss, but constipation is a real problem for many people—especially women.

When bowel movements become less frequent, more difficult, or even painful, you may be dealing with constipation. Most people will experience constipation at some point in their lives. It may be a regular issue or happen only occasionally.

Do you ever get backed up? What can you do to keep things moving smoothly? Should you ever be concerned?

Bowel Basics

Everyone’s “regular” is different. What may be normal bowel habits for you may not be normal for someone else. Some people have one bowel movement a day at around the same time. Others may have them three times a day or only once or twice a week.

Despite the variation of regular, going more than three days between movements makes passing stool difficult. However, you’re not considered constipated unless you experience at least two of the following symptoms for more than a couple of months:

  • you strain during most bowel movements
  • your stools are usually hard
  • you don’t feel completely relieved following most bowel movements
  • you have only one or two movements each week

Constipation not only means infrequent or difficult bowel movements, but it may also involve pain, vomiting, a swollen belly, or abdominal pain.

Reasons for Irregularity

In most cases, constipation is due to a lack of proper bowel function, not an internal structural problem. This improper bowel function is likely due to your diet. Common dietary shortfalls are not drinking enough water or eating enough fiber. Water and fiber-rich foods keep things moving smoothly through your digestive system. For some people, eating too many dairy products such as cheese can slow things down. Eating disorders can also cause constipation.

Additionally, bowel habits can be affected by stress, lack of physical activity, or an inconsistent daily schedule (travel or late nights). Certain health conditions (pregnancy, Parkinson’s’ disease, irritable bowel syndrome, multiple sclerosis, depression, hypothyroidism, colon cancer, or rare colon problems) as well as certain medications (iron pills, narcotics, antidepressants, or too many laxatives) can also lead to constipation.

Get Relief

Most constipation can be relieved and prevented with simple home remedies. Be sure to eat a fiber-rich diet that includes foods such as fruits, vegetables, whole grains, and legumes. Prunes and bran cereal can work wonders when you’re constipated. Drink water throughout your day and avoid caffeinated drinks, dairy products, processed foods, and meat. Try drinking a hot cup of tea in the morning when you wake up to get your bowels started out right first thing. Stools without enough water or fiber become hard and difficult to pass.

You should also get regular physical activity. Exercise keeps all body systems, including your digestive system, working in tip-top shape.

As soon as you feel the slightest urge to use the restroom, don’t hesitate.

Trying to wait or hold it off can only make the problem worse. Once in the bathroom, give yourself plenty of time to take care of business. Rushing will only make matters worse.

If these methods don’t help, use a mild laxative or stool softener for a few days. Never take them regularly or for longer than two weeks at a time. Your bowel muscles will get used to the help of the laxatives and will have trouble doing the job on their own in the future.

Constipation lasting longer than a couple weeks should be evaluated by your doctor to rule out a medical condition. See your doctor if this is a new problem, if you see blood in your stool, if your bowel movements are extremely painful, or if you’ve been losing weight and don’t know why.