Category Archives: Exercise

Summer’s coming – let’s get fit!

Summer is almost here and for many the panic of showing arms and legs sets in. I know I get a bit of summer fever hanging out in the garden and trying to get a little Vitamin D on my arms and legs.

Image courtesy of Ambro/ FreeDigitalPhotos.net

Image courtesy of Ambro/ FreeDigitalPhotos.net

So here’s a bit of perspective, a visually perfect body does not automatically equal fitness and health. I repeat, a visually perfect body does not automatically equal fitness and health. There are many “thin” people who have the same lifestyle diseases as the overweight and obese – they have high blood pressure, heart disease, diabetes and cancer.

So while you go beat yourself up because you can’t fit into those size 2 jeans, maybe instead you should celebrate the good things that came from your annual physical that shows that you are indeed in good health and feeling well.

And if you do need to get fit, well start slow and build up. Rome wasn’t built in a day.

New Year, New You, NO! BETTER YOU!!

The new year means getting bombarded with New Year, New You messages. I know because I have sent them myself. It also signals a time when people feel free to let you know that you just can’t cut it and a “New You” armed with resolutions looks so much better…

I say the heck with all those people who want to change you. I don’t want to change you, I want you to get BETTER!! A better you wants to make positive changes and improve on what you have already accomplished. A better you has goals, SMART* goals at that, and knows that the little things complete the big picture.

I don’t want to hear about your resolutions, I want to hear about your GOALS. I’ll share some of mine to get you thinking. Keep in mind that goals are very personal and really only matter to you. So go ahead and think about what you want to improve upon for 2014.

GOALS:

  • Fitness: Continue with fitness 45 min at least 3 times a week and add 10 min of yoga for flexibility; find a regular workout time by Feb.
  • Health: In conjunction with fitness, monitor food intake to reasonable levels (I can eat like no body’s business!) Keep a food journal and track intake 5 days a week.
  • Business: Work consistently and acquire additional clients (virtual assisting & wellness coaching) before March. Becoming more visible, somehow…
  • Family: Spend as much quality time as possible with my fur babies and stay in touch with the kids.
  • Social: Try to keep the social connections even if it means a quick text to say hey how ya doin? (This one is tough because of school and work).
  • Creativity: Read books for pleasure – read at least 2 books per month. Writing a book will come next year ūüôā

Your turn! Sometimes it helps putting things “out there”, makes you more accountable

*SMART: Sustainable, Measurable, Attainable, Realistic/Relevant, Timely

Fitness

Some of you may have noticed that I have started posting my fitness regimen on my social media. I usually get like this a few weeks before a birthday – you know, gotta look good… But fitness has so many more benefits than just looking good.

"Dumbbell With Water And Towel" by Naypong

“Dumbbell With Water And Towel” by Naypong

According to the Mayo Clinic there are at least 7 benefits to being physically active and they include:

Weight control
Improving health to fight disease
Improving mood
Boosting energy
Better sleep
Better sex life
Fun

Exercise also helps raise HDL, the good cholesterol and it can help strengthen your body. I’ve noticed my knees and back don’t hurt as much as they used to.

I really enjoy doing interval workouts – I use the Interval Timer free app to help me keep time (check out my review of it here). The fact that I can control the workout keeps it fresh for me since I am always switching up the exercises. Another tip: great music can make or break a good workout – make sure you have tunes that will get your butt moving.

Here’s the workout I am doing today:

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Everyone needs me time, make your workout or physical activity time non-negotiable. What do you do to keep yourself fit?

Have a heart

What I actually mean is have a healthy heart. Heart disease is the number one killer in the world, both for men and women. Here  are 3 easy tips you can do to keep the pumper primped:

1. Exercise

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Free image courtesy of FreeDigitalPhotos.net

Just 30 – 60 minutes a day of moving can help the tinker tink.

2. Mind/Body Practice

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Free image courtesy of FreeDigitalPhotos.net

According to Dr. Dean Ornish, his patients saw a reduction in their risk for cardiovascular events. Part of his treatment includes stress reducing practices. Now he had the sickest of the sickest in his study. All you need is a few minutes a day of quieting the mind. Counting breath and guided meditations are great for beginners.

3. Love Your Fat

Free image courtesy of FreeDigitalPhotos.net

The 1980’s was¬†the¬†beginning¬†of the low-fat craze, it was also the beginning of the obesity epidemic. Coincidence – I think not. Who doesn’t remember Snackwells Low-Fat cookies? Yeah I can eat as¬†many¬†as I want ’cause they’re LOW-FAT! I remember when nuts and seeds were evil, and now they reign supreme. Flaxseed (ground!) and walnuts are great sources of Omega-3 Fatty Acids. ¬†Stick to the heart healthy fats and dump anything that says hydrogenated on the label – 0 grams Trans Fat means bupkis as¬†the¬†food¬†industry¬†can have .5g of trans fat and still say it “trans fat-free”.

I know it’s easy to get caught up in the day-to-day minutia but using the strategies above are a few things you can do to stay in the healthy heart range.