Archive for category Exercise

Good morning ladies!! Have you been putting off getting your annual exam or taking Birth Control due to cost? Guess what! That is NO LONGER AN ISSUE!! 🙂 Your tax dollars at work!

Health & Family

Starting today, about 47 million American women will have access to free preventive health services as part of a new provision in President Obama’s Affordable Care Act.

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Natural Health Magazine Subscription Only $3.75

ANOTHER great cheap health resource!! 🙂

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If you’re looking for a magazine with information on naturally-oriented food and nutrition, alternative health practices, exercise/self-care, and lots more, then you may be interested in snagging this deal! For a limited time, DiscountMags.com is offering up a great deal on a 1-year subscription (6 issues) to Natural Health magazine for only $3.75 (retail value $39.50!) when you enter the promo code HIP2SAVE at check out. You can even buy up to 3 years at this low price!

This offer is available to new subscribers, is valid for renewals, and can be sent as a gift. To send a gift subscription, add the magazine to your cart and begin the checkout process. During checkout step 2, you will be able to change the address for each one of your subscriptions if you wish, and you will also have the option of sending an E-Card to the recipient with a gift…

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Ask your pharmacist!! In studies, patients who received Medication Therapy Management services from a pharmacist were more likely to take fewer and more beneficial medications and be more in control than those only being followed by a doctor.

One Regular Guy Writing about Food, Exercise and Living Past 100

First of all, what is high blood pressure? Blood pressure refers to the force of blood pushing against artery walls as it courses through the body. Like air in a tire or water in a hose, blood fills arteries to a certain capacity. Just as too much air pressure can damage a tire or too much water pushing through a garden hose can damage the hose, high blood pressure can threaten healthy arteries and lead to life-threatening conditions such as heart disease and stroke, according to WebMD.

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The Scary Truth

Haha! My favorite “Hey! How did these things get DIRT on them?”

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Whole Living Magazine Subscription Only $4.29

Love it! They are offering a similar discount for Every Day with Rachael Ray! 🙂 I just love cheap/free health & fitness stuff!

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Yay! Discount Mags is offering up a great deal on Whole Living magazine through tonight only! Head on over here to snag a 1-year subscription (10 issues) to Whole Living magazine for only $4.29 (retail value $29.70) when you enter the coupon code HIP2SAVE at checkout! Even sweeter, you can snag up to 2 years for only $8.58, which is way less than the retail cost of 1 year!

Whole Living magazine provides smart ideas on taking care of yourself, your family and the planet in ways that are natural and sustainable. Whole Living magazine promotes wellness, fitness and beauty, balance, community and living green.

This offer is available to new subscribers, is valid for renewals, and can be sent as a gift. To send a gift subscription, add the magazine to your cart and begin the checkout process. During checkout step 2, you will be able to change the…

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McDonald’s and Coke Not Good Sponsors for Olympics – British Medical Journal

Not the best choice… I guess money talks. Yuck.

One Regular Guy Writing about Food, Exercise and Living Past 100

The Lancet, the premier British medical journal, said in an article entitled Chariots of Fries, that the Olympics should encourage physical activity, promote healthy living and inspire the next generation to exercise. “However, marring this healthy vision has been the choice of junk food and drink giants, – McDonald’s, Coca-Cola and Cadbury’s – as major sponsors.”

“Health campaigners have rightly been dismayed. On June 20, the London Assembly (an elected body that scrutinizes the work of the Mayor of London) passed a motion urging the International Olympic Committee (IOC) to adopt strict sponsorship criteria that exclude food and drinks companies strongly associated with high calorie brands and products linked to childhood obesity. Meanwhile, the UK’s Academy of Medical Royal Colleges has said that the presence of McDonald’s and Coca-Cola at the 2012 Games sends out the wrong message to children.”

The Lancet took exception to the “perfect snack”…

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“Wizpert” Counseling Service :)

So, I am happy to announce that I have been invited to be a resident “Expert” on Wizpert- a unique website that is connecting individuals with experts instantly over Skype!  What a fantastic idea!  No more message boards… weeding through junk responses- immediate, fast, reliable answers to your questions.  

So, if you have questions about health, disease, medications, weight loss, nutrition, exercise, beachbody, meal planning or any other health-related topic please feel free to connect with me!  

Call Me

Hurry while I am still offering this service for FREE! 🙂

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It’s ABOUT TIME! :) The Personal Fitness & Diet update…

Oh my goodness!  I have been a WP Slacker!  There is so much to post… It gets overwhelming when you have so much to say and don’t know where to begin!  So, if you want a full update go stalk my Tumblr or my Facebook (feel free to ‘friend’ me!) 

So- where to begin?!

Exercise:

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Whew!  This is an INTENSE workout!  I thought I would be a PRO after doing Turbo Fire but OH NO… not even close!  The first time I couldn’t even get through the warmup!  (I really stopped like 4 times!  By the end of the first month I could USUALLY get through it but not every time.  I definitely saw improvement in my Fit Test at the end of month 1:

Switch Kicks: 107 v 113, Power Jacks: 44 v 47, Power Knees: 83 v 94, Power Jumps: 29 v 28, Globe Jumps: 5 v 7 (That is A LOT of Globe Jumps!  Those suckers are HARD!), Suicide Jumps: 15 v 18, Push-up Jacks: 20 v 26 (wow!), Low Plank Oblique: 46 v 60.  So yeah, definite improvement!! 🙂

But, I haven’t seen significant changes in weight or measurements… but I do suspect that I have greater muscle mass vs. fat.  I’m going to invest in a scale that does BF% or one of those hand-held devices that measures it.  I’d really like to be able to track that!  I believe it is one of the best ways to measure progress along w/ Blood Pressure, Cholesterol, Fitness ability and Heart Rate.

Diet:

Sadly, I have not been tracking what I eat… which I know has worked against me!  Mostly I have been eating clean- not a ton of junk food.  Still using Shakeology almost every day and have come to the conclusion after much research (including reading Dr. Weil’s Books- which I highly recommend) that supplementation w/ superfoods, probiotics etc. is essential to establishing and maintaining optimum health.  

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You just can’t POSSIBLY get all of these nutrients from your diet!  You can’t physically eat enough!  I can’t even FIND maitake mushrooms to cook for myself- and wouldn’t WANT to eat them every day…  If I didn’t use this supplement I would absolutely be using at the very least a probiotic, an adaptogen, a phytonutrient and an antioxidant blend.  I know these would cost me $$. So, I’ve come to the conclusion that Shakeo is worth it to me.  Also adding flax seed (see previous post). Let’s see… have been eating less: breads, rice, red meat, lunch meats, ice cream, cereal, milk, yogurt, cheese (learning that dairy is not so excellent for you and the good yogurts are actually really high in sugars….  Eating more: quinoa, kale (roasted- YUMMO), sauteed veggies (onions, snap peas, zucchini (love!), peppers, korean sweet potatoes, LOTS of fruit including berries, mangos, bananas, more TEA (excited about this new addition!!  Decaf Herbals at night mostly- so far really like STASH’s blueberry the best), and more oatmeal (trying out stone ground).  Also eating Clif Bars as a mid-afternoon “on-the-way-home” from work ‘meal’ – trying to get ready to workout & also prevent the craving when I get home – doesn’t always work..

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Buuuuutt… in between meals have not been as fabulous and have included such items as: PEANUT BUTTER (especially when I arrive home… and before bed… WHY? I add 1 Tbsp to my Shakeo in the AM which would be OK except then if I have 1 TBSP when I get home & then another before bed I am eating nearly 300 cal/day in PB..), jelly bellies (they were on sale…?), marshmallows (hungry at the store..), rice cakes (on sale.. why did I buy those yesterday?), dog biscuits (Just kidding!  Making sure you were reading!), skittles (lunch was gross that day- didn’t have a mint to cover up the taste..) and luigi’s italian ice.  Now, I don’t think these things would be so bad BUT I shouldn’t be having them every day… I fool myself into thinking that “This is my ‘treat’ today.” and I usually don’t have more than one (I don’t have skittles & jelly bellies on the same day- for instance.)  But, I still shouldn’t be eating a ‘treat’ every day of the week.

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What am I doing to try to counter these poor choices?  Well…. I learned how to make Shakeology no-bake cookies & peanut butter cup candies!  & YUM – YES, YUM!!  Using PB2 instead of regular PB- 1/4 the calories, all natural, less sugar & fat, no preservatives & junk!  Trying to replace nighttime cravings w/ herbal tea (not quite working just yet…) I need something to ‘chew on’… Any suggestions what I could add to my tea?!?  Like… a chewable stick or something?!  lol

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And yes, I really did make those beautiful candies!  They were not nearly as difficult as I thought they would be- I’ve never made candy before. 🙂  I’ve also been carrying fruit with me (mostly apples but also peaches, bananas, cherries or blueberries)  Problem: when they are not ripe… 😦  I get very disappointed & discouraged… Hmm should try carrying pears too.. those are pretty tough suckers & not too sensitive to heat… (peaches & other soft fruits can be problematic.)

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Ok- That’s enough for this post.  I won’t overwhelm you with everything all at once!! 🙂  

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50 Fitness Facts you Need to Know

50 Fitness Facts

  1. Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.
  2. It takes a 3500 calorie deficit to lose 1 pound.
  3. Insulin and growth hormone have an inverse relationship.
  4. The average person can store 500 grams of glycogen.
  5. Only fat and protein are essential macronutrients – carbohydrates aren’t.
  6. Muscle glycogen is about 3 parts water to 1 part glucose.
  7. You burn more calories during the 23 hours you don’t exercise than the 1 hour you do.
  8. You don’t need to do cardio to lose weight.
  9. The fat burning zone does not burn more total fat calories – only a higher percentage of calories from fat.
  10. You’re never too old to do squats.
  11. Weight loss is not a physical challenge – it’s a mental one.
  12. The scale cannot measure body fat percentage.
  13. You can eat anything you want and still lose weight – but weight doesn’t always equal fat.
  14. You can’t target fat loss – fat loss is systemic.
  15. Muscle does not weigh more than fat – it’s just denser than it.
  16. 0 grams of fat on a label doesn’t always mean there’s no fat in the food product.
  17. Whole grain bread is still a processed food.
  18. Eating healthy is not more expensive than a junk food diet.
  19. You can’t calculate body fat percentage from height and weight alone – you need to physically measure it.
  20. You can get glucose from both protein and glycerol – not just carbohydrates.
  21. Just because a box says “whole grain” on it, it doesn’t make it healthy.
  22. You should never attempt weight loss at the expense of your health.
  23. Being vegetarian doesn’t just mean you don’t eat meat – it means you follow a plant-based diet.
  24. Workout times and negative side effects are positively correlated.
  25. Gym membership prices are negotiable.
  26. Cooking your food can both lower some nutrient content, and make some more bioavailable.
  27. There’s a high correlation between the fitness level of the people close to you, and your own physical fitness.
  28. It’s harder to put on 10 pounds of muscle than it is to lose 10 pounds of fat.
  29. Once an adult, fat cells can be created, but they cannot be lost – only shrunken.
  30. Eating at night does not make you fat – overeating does.
  31. You don’t need to do curls to get good biceps.
  32. Being skinny does not automatically mean you have a low body fat.
  33. The perimeter of the grocery store is where 90% of the healthy food is.
  34. If bad food is in the house, you’ll be more likely to eat it.
  35. Thyroid hormone output and exercise intensity are positively correlated.
  36. Healthy levels of testosterone are good for both men and women.
  37. You don’t need a gym membership to strength train.
  38. Unless you weigh less than 100 pounds, it’s unlikely you need less than 1000 calories to lose weight.
  39. Workout intensity is positively correlated with the degree of EPOC – the afterburn effect.
  40. There are 3 types of skeletal muscle fibers – type I, type II-A, and type II-B.
  41. 80% of people who begin an exercise program will quit.
  42. The body has 3 energy systems – ATP-PC, anaerobic glycolysis, and aerobic.
  43. Strength gains come from muscle hypertrophy and improved muscle fiber recruitment.
  44. Dehydrating a muscle by 3% can cause a 10% loss of strength.
  45. The thermic effect of food (TEF) is highest for protein.
  46. Lactic acid is not the cause of delayed-onset muscle soreness (DOMS).
  47. The more muscle mass you have, the more calories you burn at rest.
  48. Direct abdominal exercises are not necessary to get good abs.
  49. You can lose weight and still gain muscle; likewise, you can also gain weight while still losing fat.
  50. Consistency and patience are key to long term successful weight loss.

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Kathy lost 120 lb loss with P90X & Shakeology!

News interview w/ Kathy who lost 120 lbs with P90X and Shakeology! 🙂  One of the greatest things about being part of Team Beachbody is that we see these transformations every day!  They are so inspirational!  🙂

 

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