Thursday, August 1, 2013

Even A Small Amount Of Exercise Can Benefit Your Health


Getting a little bit of exercise is better than getting none at all. A new study shows this may be especially true for women.1

U.S. government guidelines suggest getting 150 minutes of exercise each week. The study showed that even people who exercised less lowered their risk of heart disease. The researchers based their findings on 33 studies of physical activity and heart disease.

The study showed, though, that more is definitely better.

People who exercised 150 minutes weekly had a 14 percent lower risk of having heart disease than people who did no exercise. People who did 300 minutes lowered their chances even more.

The link between more exercise and greater health benefits was stronger in women than it was in men. However, the study stated it was unclear as to why. It could be that women have an overall lower risk of having heart disease than men do.1

The benefits of exercising
While just 150 minutes of moderate exercise is best, you can start with less. Adding a few more minutes each week can make a difference.

MayoClinic.com describes some ways that exercise can improve your life. Here
are just a few:

Exercise controls weight. Exercise can help keep you from gaining too much weight. It can also help keep weight off once you’ve lost it. When you do physical activities, you burn calories. The more intense the activity, the more calories you burn. If you can’t do an actual workout, get more active throughout the day. You can walk the stairs or do some household chores.2

Exercise improves your mood. Exercise can make you feel better and reduce stress. Physical activity releases chemicals in your brain that can make you feel happier and more relaxed. 2

Exercise promotes better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. Try not to exercise too close to bedtime, though. It may make you too energized to fall asleep.2

Exercise puts the spark back into your sex life. Regular physical activity can leave you feeling energized and looking better. With most people, that has a positive effect on their sex life. 2
Exercise can be fun. Exercise and physical activity can be a fun way to spend time. It gives you a chance to unwind. You can enjoy the outdoors or simply do activities that make you happy. Physical activity can also help you connect with family or friends. So, take a dance class, hit the hiking trails, or join a soccer team. Find a physical activity you enjoy, and just jump in and do it. 2

Don’t get discouraged if you can’t do 30 minutes of exercise when you first start. Everybody has to start somewhere. You may be surprised at how quickly you add to your exercise times. If you haven’t exercised in a while, check with your doctor first. This is especially important if you have health conditions or concerns.

Tuesday, July 2, 2013

No Time To Workout?


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Thursday, April 18, 2013

Fitness Tip: How To Stay Active At The Office

How can you make a sedentary job more active? You can carry a pad and pencil so you can brainstorm ideas while taking a walk, or walk to your co-worker's desk instead of calling. Try a "walking meeting" with a colleague.  Consider a wireless headset so you can pace while you are on the phone. Use the stairs as much as possible instead of taking the elevator.  If you take the bus, consider getting off a stop early and walking the rest of the way.

Friday, April 12, 2013

Getting The Most Out Of Whole-Grains

The benefits from eating whole-grain foods go way beyond dietary fiber
alone. Whole-grain foods, like whole-wheat bread, oatmeal and brown
rice, are also rich in B vitamins, vitamin E, iron and antioxidants.
Most importantly, a diet rich in whole-grain foods has been linked to
reducing the risk of diabetes and coronary heart disease, and helping
with weight maintenance.  According to the 2010 Dietary Guidelines for
Americans, we should aim to eat at least half of our grains as whole
grains.



Source: United States Department of Agriculture

Thursday, January 10, 2013

REALISTIC FITNESS GOALS LEAD TO SUCCESS

Do you expect too much when you try to start or increase your physical
activity? Success often leads to more success, but very high goals
often lead to frustration. Start slow and set realistic goals for
yourself. For example, unless you are already very active, don't set
your new goal as 60 minutes of vigorous exercise every day. Instead
consider starting with activities such as brisk walking for 10-15
minutes several days a week. By conquering smaller goals first, you
are more likely to continue and ultimately reach your larger goals.

Source:  American College of Sports Medicine

Sunday, August 19, 2012

Orientation Week and the end of Reset

Perspectives from Elizabeth:





This week was Orientation week for the incoming pharmacy students and this is my lone picture.  It has been a busy week and I missed taking pictures of our meal, but the corn-edemame succotash above is one we will be eating again after the Ultimate Reset.  It has been a week full of events!  I am really proud of how far I have come and am excited to continue to eat more veggies and home cooked meals even after we have completed the Ultimate Reset!

Well we have successfully completed the Ultimate Reset program and are feeling great!  I am down 8.5 lbs and 2 inches around my waist and Rene lost 11 lbs and 2.5 inches.  How I felt was definitely a wonderful motivator throughout the program!  I am looking forward to planning our meals and incorporating new recipes and more veggies into our diet.  I am also looking forward to some chicken!  I do not think of myself as a big meat eater, but after 1 week of eating Vegan, I am excited to eat cheese and meat!  While, I will still splurge and enjoy eating at restaurants, I feel like I have more control and will be able to eat without over doing it.  I am also hoping I will continue to have control over my eating and not eat secondary to my emotions!  More than anything, the most rewarding thing for me completing the Ultimate Reset was learning to not eat based on my emotions/fatigue.  I am also amazed at what a BIG difference your diet can make on your well being!  I plan to continue the blog with our journey after Ultimate Reset and hopefully give you some yummy new meal ideas!  Thanks for reading!       


Birthday Party

Perspectives from Elizabeth:




Well pizza day was nothing compared to having to skip cupcakes!  Our Godson, Carter, turned two this week and his party was on Saturday. It was a wonderful day and we had a wonderful time with family!  We ate breakfast and lunch at home and then packed our dinner to take with us to Austin. Breakfast was fruit and lunch was a salad.  I knew cupcakes would be hard to resist so right before we arrived at the party I ate my apple and peanut butter.  Thank goodness for snacks and peanut butter!  I love peanut butter so that took care of my craving. Dinner was coconut collard greens and roasted beets and while it was much better than I expected, it was my least favorite of the recipes. It was hard to eat our planned dinner when alternative food was around, but we did it and we stuck to the Ultimate Reset Plan!