Archive for the 'Exercise, Movement & Activity' Category

Commercials as Opportunity

Published
by
Cathy
on May 10, 2008
in Exercise, Movement & Activity
. 0 Comments

As we are watching our favorite television shows, the commercials can be annoying.  There are so many and they seem to last forever.  Rather than sit there bored or, worse, go to the kitchen as a time filler, make good use of commercials.  When a commercial comes on, get up and move instead!

Here’s a few suggestions:

* Get up/down:  Lower yourself gently to the floor and lie on your back.  Stand up.  Repeat slowly and then quickly.  Practice until you can do 15 in a row.  Make it fun and invite your kids and spouse to join you.

* Up/Down:  Stand up for a count of three, swing your arm around like a propeller and then sit back down.  Do 20 in a row more rapid than the previous one.

* One-Two Punch:  For a great work out of your upper body muscles and trimmer waistline - bend your knees slightly.  Visualize a punching bag in front of you.  Punch it with one hand at a time increasing your pace.  Try overhead punches which work the back of your arms, waiste and calves.  Clinch your fist, stand erect and punch your right arm overhead, pretending you are trying to hit the ceiling.  Rise up on your toes as you go.  Drop the opposite elbox down as low as you can alternating arms.  Do these rapidly.

All this during a commercial.  Who says commercials are boring?

Believe In Yourself,
Cathy, Certified Life Coach
Weight Loss Surgery Coach

Happy National Start! Walking Day

Published
by
Cathy
on April 16, 2008
in Exercise, Movement & Activity
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The American Heart Association has declared Wednesday, April 16, 2008, as National Start! Walking Day.  Whether you’re reading this on April 16th or another day, you can have your own Start! Walking Day.

From www.americanheart.org:

Heart disease is the No. 1 killer in the U.S. And physical inactivity doubles the risk. Start! walking and start reducing your risk.

You can support the fight against heart disease by participating in National Start! Walking Day, Wednesday, April 16.

On this special day:

  • Show your support and wear your sneakers to work.
  • Take a 30-minute walk during the day.
  • Make your pledge to live a longer, healthier life.
  • Get involved in our goal to reach a million miles walked and a million dollars donated by the end of the day.Walking has the lowest dropout rate of any physical activity, and is the simplest positive change individuals can make to effectively improve their heart health. Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes total on most or every day of the week can help you:
    • Reduce the risk of coronary heart disease
    • Improve blood pressure and blood sugar levels
    • Improve blood lipid profile
    • Maintain body weight and lower the risk of obesity
    • Enhance mental well-being
    • Reduce the risk of osteoporosis
    • Reduce the risk of breast and colon cancer
    • Reduce the risk of non-insulin dependent (type 2) diabetes

    Did you know that for every hour of regular, vigorous exercise we do — like brisk walking — we can live two hours longer?

    By joining others across the country, you’ll be a part of the solution to get America walking.  From my heart to yours, let’s get walking!

    Believe In Yourself,
    Cathy, Certified Life Coach-Weight Loss

Try Yoga

Published
by
Cathy
on April 13, 2008
in Exercise, Movement & Activity
. 1 Comment

Considering it’s thousands of years old, referring to yoga as a new fitness craze isn’t really accurate. However, yoga has become increasingly popular in the U.S. in recent years.

Yoga offers many benefits including: improved flexibility, posture, balance, circulation and coordination; increased self awareness; reduced risk of injury for other activities and relaxation and stress reduction.  Many weight loss surgery patients report particularly enjoying it because of the calming effects previously obtained through eating sugary carbs.

With all this going for it… don’t you think it’s time you give yoga a try?

Believe In Yourself,
Cathy

Pedometer Power

Published
by
Cathy
on March 24, 2008
in Exercise, Movement & Activity
. 0 Comments

Health experts recommend wearing a pedometer with the goal of 10,000 steps per day.  Most people get less than 3,000 steps per day.   Pedometers are small electronic, battery operated, counting devices that are worn on your waistband or belt. 

The benefits of pedometers are many.  10,000 steps per day can assist with weight loss and maintenance, help lower blood pressure, decrease risk of osteoporosis, promote a sense of well-being and enhance deeper sleep.  Wearing a pedometer can be one of the easiest things to do for  daily fitness and throughout your day. 

Tracking your steps throughout the day can be very motivating.  A pedometer can subconsciously urge you to take the stairs instead of the elevator or walk to a co-worker’s office instead of calling or e-mailing.  Most of us are goal-oriented and have a sense of competition within us.   Counting steps with a goal of 10,000 can be more motivating than you think.  It has been said that people need to walk 10,000 steps a day to maintain an active lifestyle and burn 20% of their caloric intake from the day. 

Pedometers can range from $10 to $50.  Pick one up and see if wearing it motivates you to be more active and reap the many health benefits.  Have fun with it.  Keep track of how many steps you trek each day.  Make it your own game to increase day to day, week to week.  My kids are so interested (competitive or checking up on me!?) in my steps that they ask me at the end of the day how many I did.  Now, that’s motivation!

Believe In Yourself,
Cathy

Increase Your Resting Metabolic Rate

Published
by
Cathy
on March 3, 2008
in Exercise, Movement & Activity
. 0 Comments

For weight loss and maintenance, we want to increase our resting metabolic rate (RMR).  One of the best ways to increase your RMR is to strength train regularly.  Did you know that a pound of muscle burns 50 times more calories than a pound of fat!!  Now, that’s a deal! 

Working out with weights increases lean muscle, which burns more calories than fat.  You don’t have to commit to hours at the gym to make a difference in your RMR.  Here’s some “How to’s” for you to consider:

* If you’re not currently strength training, working out with weights for as little as 20 minutes two to three days per week can be enough to increase your RMR over time.

* If you’re currently strength training but want better results, try these strategies to bump up your workouts:

-If you’re weight-training two days per week, increase to three days.

-Always let your muscles rest at least 48 hours between sessions.

-Increase the number of sets you do.  If you currently do two sets, crank up to three sets.

-Lift the heaviest weight that you can safely handle.  Never increase the amount of weight more than 10% at a time.

Strength training is important and can be fun.  The results are amazing.  Enjoy!

Believe In Yourself,
Cathy

Dividends To Your Health

Published
by
Cathy
on February 1, 2008
in Exercise, Movement & Activity
. 1 Comment

One of the most important investments you can make in yourself is your regular fitness program.  Yes, you may start your fitness program to lose weight.  Along the way, you’ll discover that becoming more fit pays major health dividends for you.   Along your journey to achieve your fitness goals, you’ll lose weight and tone your body.  Additional dividends you’ll reap are:

1.  You’ll live longer.

2.  You’ll have a lower risk of heart disease and stroke, and you’ll be less likely to have high blood pressure.

3.  The less active you are, the higher your risk of Type 2 Diabetes.  If you already have Type 2 Diabetes, exercise can lower your blood sugar levels.  Also, by losing weight, you’ll also enjoy additional positive benefits to your blood sugar levels.

4.  Moderate exercise helps reduce joint swelling and pain, along with improving mobility for those with arthritis. 

5.  By increasing your activity, you lower your risk of colon cancer and many other cancers.

6.  Strength training helps counteract the effects of bone loss from osteoporosis.

7.  Exercise makes you more physically fit.  You’ll be able to perform routine daily activities easier and without as much effort.  You’ll be able to carry more groceries, clean house, and move effortlessly.

8.  Exercise is the perfect way to get calm and stay calm.  As a result, active people are less depressed, enjoy higher self-esteem, and an overall feeling of confidence and well-being.

9.  Exercise can be fun!  Many of the activities you did just for play as a child also count as exercise.  Go play!

Does the word “exercise” cause negative feelings or drudgery?  Try this instead….think about dancing in the kitchen while you make dinner, walking your dog, taking a bike ride with your children, gardening, a set of tennis or a round of golf.  Sound like fun?  You’re ready to get an enthusiastic start for your fun program of fitness.

Believe In Yourself,
Cathy

Fab Abs!

Published
by
Cathy
on January 18, 2008
in Exercise, Movement & Activity
. 0 Comments

Do you perform abdominal crunches correctly?  Ask your trainer or knowledgeable friend to check out your crunch form.  Here are some crunch “how to” items to keep in mind:

* Keep your lower back pressed firmly against the floor through the entire exercise.

*  Keep your neck and head in a neutral position.  Do not bend your neck forward as you crunch upward.  To keep your neck stable, imagine you are gripping a grapefruit between your chin and upper chest.

* If you clasp your hands behind your head, don’t move your elbows inward as you crunch.  If you are a beginning cruncher, you may find it easier to keep your arms straight at your sides or folded across your chest.

* Focus on tightening the top section of your abdominal muscles to perform the crunch.

* Strive to lift your shoulder blades off the floor.  You are NOT looking for a big, dramatic motion.  A slight lift rather than a jerky upward motion is your goal.

Feeling the tightening of your abdominal muscles is a great feeling! 

Believe In Yourself,
Cathy

The Metabolism of a Sports Car

Published
by
Cathy
on January 2, 2008
in Exercise, Movement & Activity
. 0 Comments

If I told you that I know of a diet plan, pill, patch, shot, soup, or other means that will allow your body to burn substantially more calories, would you be interested?  YES!  Before losing weight, I can’t tell you how many crazy things I’ve tried in order to get that deal….of course, unsuccessfully!  The great news is there is something that can cause your body to be efficient and rev your metabolism to the level of a sleek sports car.   The time cost is minimal yet the rewards are great and long-lasting. 

Our bodies store energy in two types of tissue - lean muscle and fat.  Lean muscle is more “active,” burning calories at a much higher rate than fat.   In fact, according to studies by the American Council on Exercise, one pound of lean muscle can burn between 35 to 50 calories a day, and a pound of fat burns only 2 to 3 calories a day!!

The more muscle you have, the more calories you burn.  To build more lean muscle tissue, all you need to do is strength training for two or three days per week.  It also has a positive impact on your food choices as well.  When you feel strong physically, it also translates into feeling stronger mentally and emotionally.  That’s a great deal! 

Making one small change, such as incorporating strength training, can have tremendous change in your overall health and sense of well-being.

Believe In Yourself,
Cathy

Don’t Have Time For A Full Workout?

Published
by
Cathy
on December 14, 2007
in Exercise, Movement & Activity
. 0 Comments

Are you finding it difficult to squeeze in your regular exercise routine?  When it comes to exercise, any bit of activity and movement counts!  Check out these different ways to combine holiday festivities and movement:

*Take a walk in the mall before shopping for holiday gifts.  After you’ve shopped and have bags that provide extra weight, walk another couple of mall laps.  Aerobic and weight resistance (depending on how much you’ve purchased!!) done with holiday shopping are a winning combination.  You could also go to the mall before it opens to walk 30 minutes before you start shopping.

*Dance at your holiday party.  You’ll have more fun while getting great aerobic benefits.

*Many find it difficult to keep from taste testing their holiday baking.   Try this - rather than indulging, touch your toes, do jumping jacks, or windmill stretch and twists during baking time.  Avoid the extra calories and include movement as a substitute - that’s a winning combo.

*Do jumping jacks while the cookies bake instead of just sitting around and waiting for them.

*Meet family and friends to walk the neighborhood to see the holiday lights and decorations.  You’ll enjoy the company of your family and friends, avoid the lines of cars, and have the fun of the close-up views of the displays along with a winter walk.

Remember…exercise, activity, and movement add up so the pounds don’t! 

Believe In Yourself,
Cathy

Exercise Tip: Beat the Stress

Published
by
Cathy
on December 9, 2007
in Exercise, Movement & Activity
. 0 Comments

Feeling stressed?  Aerobic workouts are fantastic stress beaters.  

Exercise helps relieve stress through several different physical mechanisms:

Fifteen minutes of any activity that works the major muscle groups such as walking, running, cycling, swimming, and climbing stairs helps relax the muscles.

Exercise helps your body metabolize stress hormones more quickly.

Exercise releases endorphins, those naturally produced chemicals that relieve stress and promote an exercise “high” along with a sense of “feel good” hormones and well-being.

When you’re feeling stressed or overwhelmed, take the best reliever for stress:  Exercise!

Believe In Yourself,
Cathy