Thank-you to my daughter for showing me how to do ‘burpees’ the last time we were at the gym together. Thanks so much for believing in me that ‘I can do it’. I did 15 burpees this morning. I am proud. Do you do burpees?
I am an active Baby Boomer and if your health permits it, I hope to inspire you.
.. She Believed She Could, So She Did~
~Source: Pinterest Quote
~Source: http://pinterest.com/pin/271693789991613482/
I have made fitness a habit! I love it! Exercise is such a huge part of my life and I feel terrific for it. It makes me most grateful that I am an active Baby Boomer.
Exercise is NOT a ‘cure’ for all your pain. If you have never done any form of fitness, please talk it over with your doctor as he/she can lead you to what exercise is good for your body.
I DID! I was at the gym this morning. My body thanks me and I am smiling. Have a terrific day.
A lot of people aren’t really aware of what the various nutrients do for their bodies, and as a result, they miss the opportunity to be as healthy as possible.
Even a little understanding will help to shape your nutrition plan in a positive way. For example, protein, whether from plant sources or animal sources, is a key macronutrient that allows our bodies to build and repair.
Without a regular supply of dietary protein, it’s impossible to rebuild our tissues when they become damaged through the aging process, or as a result of training.
Proteins can’t be stored in the body, waiting to be called upon when it’s needed, so try to consume a small amount at every meal throughout the day, beginning as early as possible, and right up until bedtime.
This will make sure that your body never misses an opportunity to heal or become stronger.
~Source: rob@williamshealthgroup.com
~Source: Pinterest
1. WHY: The why is the most important place to start. Dennis Waitley once said “if the why is big enough, the how is not a problem.” In other words, if you have a compelling reason why you should exercise and eat right, you can overcome any barrier. Write a list of all the reasons why you need to take care of yourself. Post that list somewhere where you can see it every day.
When making the decision to exercise, remind yourself how much better you feel after, how much more energy you have, how exercise relieves stress.
2. HOW: Once you have a strong why, the how will be more manageable. Many people struggle to fit exercise in around all their other appointments and errands. The solution? Make exercise an appointment. To help me stay active, I asked my fantastic administrative assistant to block off 1 hour each day for a workout with my training partner. Block fitness into your schedule, book an appointment with a personal trainer or set up a meeting time with a workout partner to keep yourself accountable.
3. WHAT: You don’t need a lot of time to keep fit. Pick a type of exercise you enjoy doing and do it! A properly designed fitness program can be completed in 30 minutes or less, and deliver see-in-the-mirror results. Add 5-10 minutes for stretching, and another 20 minutes to shower, you can be done in an hour or less. If you don’t have the time for a full hour, get moving for 20, 10 or even 5 minutes. Remember than anything is better than nothing
4. WHEN: I know of fitness experts who swear that working out before breakfast allows the body to burn twice as much fat. I know of fitness experts who say that working out in the evening burns twice as much fat. Ideally, I’d workout in the morning and then go for a power walk in the afternoon- but it’s not realistic with my schedule. Fit your workout in at the time that works best for you.
5. WHERE: Think comfort and convenience. If you don’t feel comfortable going to the gym, don’t go to the gym. If your gym is way across town and you have no set appointment time, you probably won’t go. Workout in a place you feel comfortable, and that is convenient (it may be your basement!).
Tanja Shaw is the owner of Ascend Fitness Coaching, a private training studio. Tanja and her team of expert fitness professionals strive to inspire and educate residents to make positive and power changes in their lives through physical fitness and sound nutrition. For more fitness tips go to www.ascendfitnesscoaching.com
~Source: Newspaper Article.
~Source: Pinterest Quote
I am happy that I am an early morning girl! I get myself to the gym in the morning and grab those feel good endorphins after my awesome workout. Like the article says,do what works for you and get some kind of fitness going on.
5 Simple Ways to Add More Fiber Today
When it comes to nutrition these days, fiber is IT!
Fiber is a nutrient that every one of you needs to include in your diet each day. According to the American Dietetic Association, most healthy adults should aim for 20 to 35 grams of fiber a day.
Does that sound like a lot? Don’t worry— it’s not as hard to include in your diet as you might think!
Wedges of pink grapefruit, lime, and lemon, and a half orange (clockwise from top) (Photo credit: Wikipedia)
Fiber is found in all the fresh and delicious foods I love: fruits, vegetables, beans, legumes, and whole grains. There are two types of fiber:
Variety of fresh vegetables being sold on a street at Guntur, India. (Photo credit: Wikipedia)
Soluble fiber is found in oats, barley, apples, pears, edamame and other soy products, dried beans and peas, and citrus fruit. This type of fiber may help reduce your cholesterol levels, which will protect you from heart disease.
Insoluble fiber is found in wheat bran, whole-wheat products, and most vegetables. This type of fiber may alleviate constipation by helping wastes move through your system faster.
Wheat bran (Photo credit: Wikipedia)
Fiber is also fantastic because it fills you up so you eat fewer calories and lose weight!
Research suggests that diets high in fiber may also reduce the risk of developing diabetes.
Additionally, fiber may offer some protection against colon cancer, although studies have not produced consistent results.
Feeling pumped to get more fiber? Here are five simple ways to add fiber:
Challenge yourself to try at least one of these tips every day in the coming week — before you know it, you’ll be full of fiber, healthier, and feeling fabulous!
Source: DeniseAustin.com
Rob Williams writes a weekly full-page column for The Province newspaper entitled Body by Rob.
Rob is a kinesiologist and posture specialist in downtown Vancouver. To learn more about Rob please visit his website: www.williamshealthgroup.com
I hope you enjoy reading his article as much as I did.
Athlete –Whether competing in sports or getting through life, think of yourself as an athlete and train like one. It’ll only do you good.
Balance — Always balance your body, your training program, your life, your diet and your budget.
Carbohydrates – They aren’t bad. They just need to be treated with respect and careful scrutiny to avoid the side effects.
Diabetes – Exercise and a healthy diet can fend off this disease, like so many other serious conditions and illnesses.
Effort – Light exercise is a lot better than sitting on the sofa eating French fries, but to really see the benefits of exercise you’ll need to push yourself.
Flexibility – Whether you’re looking for enhanced performance, or reduced wear and tear on your body, being limber is a great idea at any age.
Genetics – Many fitness hopefuls have unrealistic expectations about their bodies. Remember, you can’t change your genetics, so make the best of what you’ve got.
Heart – You’ve only got one heart, so eat healthy food, exercise regularly and avoid risk factors for cardiovascular disease.
Injury – If you notice a small pain or problem, be sure to have it assessed and treated early to avoid a more serious injury or long-term pain syndrome.
Joints – When training, pay close attention to the stress your activities might be putting on your joints, and try to minimize it.
Kinesiology – The study of human movement, performance and function with emphasis on anatomy, biomechanics and physiology.
Lunges – Unless there is an orthopedic contraindication, lunges are among the most effective lower body training activities around.
Muscle – This is the stuff that moves you, drives your metabolism and protects your body. Make the time to build muscle for better health.
Negatives – Most of the muscle-building stimulus during resistance training happens during lowering or ‘negative’ phase of an exercise.
Osteoporosis and Obesity – Two more insidious illnesses that can be countered with appropriate exercise programs.
Posture – The position from which all movement begins and ends. Poor posture creates poor movement. Poor movement results in injury.
Quality – One of the most frequent words that comes out of my mouth, movement and training should always be focused on quality and control.
Role Model – By living your life as a healthy and active person, you can’t help but influence the people around you, from your kids to your family and friends.
Strength – Being just a little bit stronger makes everything you do a little easier, and a lot less taxing on your body.
Target heart rate – If you’re going to spend time exercising, be sure to know your target heart rate ranges for the goals you’re hoping to achieve.
Unique – Remember, your body doesn’t have to look like a fitness model to be healthy. Work hard, be yourself and be proud.
Vitamins – A diet rich in vitamins and minerals is necessary for optimal health and vitality. Focus on natural, organic products that provide the greatest amount of nutrition.
Water – Avoid dehydration by consuming water steadily during the day. This will optimize your temperature regulation, metabolism, digestion and many other bodily functions.
X – As in Core X and AFX Both of these exceptional training tools are developed locally, and are making big waves in the training and rehab markets worldwide.
Youth – These are the people who really need to start exercising and stick with it.
Zumba – I’m still not sure what it is, but it gets people moving, so it must be good.
