Be Fit For Life

Just like changing your diet, implementing, and sticking to, a fitness regimen can be quite challenging. If you don’t currently have one in place, now is the time to start. Exercise provides many benefits to your body both physically and mentally. 

If morning is the best time for you to exercise but you hit the snooze button every time the alarm goes off, use Mel Robbins’ 5 Second Rule. When the alarm sounds, count 5, 4, 3, 2, 1, and get up. That’s the amount of time it takes your brain to change your mind about doing something. Purchase a dawn simulator so it’s light in your room even if the sun hasn’t come up yet. Your body will think it is time to get up because it is light. 

It is recommended that adults get 30 minutes of high intensity aerobic activity 5 times a week or 90 minutes of moderate aerobic activity. If you aren’t physically able to perform the recommended amount of exercise, then start from where you are and build up to...

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Exercise for Cancer Prevention and Treatment

Recent research has found that exercise and physical activity can help prevent some cancers and help some cancer survivors live longer. The information was released in a report, Exercise Guidelines for Cancer Survivors. The panel of researchers found that cancer related symptoms may be affected by performing moderate aerobic exercise, resistance training or both.

The evidence based recommendations include:

  • Exercise, for all adults, is important for cancer prevention. It lowers the risk of seven common types of cancer: colon, breast, endometrial, kidney, bladder, esophagus, and stomach. 
  • Exercising after being diagnosed with breast, colorectal, or prostate cancer may help reduce the chance of recurrence and improve survival.
  • Exercise during and after cancer treatment improves fatigue, anxiety, depression, physical function, and quality of life and does not exacerbate lymphedema. 

Other findings include:

  • When it comes to prevention, higher levels of physical activity are...
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Healthy Holiday Tips

Tips to Stay Healthy this Holiday Season

It’s easy for your healthy lifestyle to get derailed during the holidays. There are parties, celebrations and gatherings galore. To stay on track, make a point of implementing the following tips.

Rest and Recharge

  • Do your best to get 7+ hours of sleep a night. The proper amount of sleep will have a positive effect on you both physically and mentally.
  • Schedule quiet time into each day. Decide on a time of day that works for you and stick to it. You only need to set aside about 15 minutes. Use that time to relax and reflect.
  • Consider doing one of the following: meditate, write or recite what you are grateful for, listen to a motivational or inspirational podcast.
  •  Identify and participate in relaxing activities. Make a point of planning and doing things that are fun and bring you joy. Think of activities that you enjoyed during the holidays when you were a kid. Make a point to do them and share them with someone.
  • Schedule a massage,...
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Facing Challenges While Traveling

 

Maintaining a plant-based diet and exercise regimen while traveling can be a challenge. Plan ahead, do your best, and get back into a routine when you get home. 

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Alternative Activities as Exercise

When you hear the word exercise what comes to mind? Is it things like running, riding bike, walking, hiking, swimming, spin class, tai chi, yoga, or weight training? Those are some of the most traditional methods of exercise. I’m going to suggest that any activity that gets your heart rate up and burns calories can be considered exercise.

Sometimes it can be a challenge to get your workout in. It is recommended that adults get 30 minutes of high intensity aerobic activity 5 times a week or 90 minutes of moderate aerobic activity. On those days, or weeks, when you can’t seem to find the time to exercise, I urge you to get creative!

Think about activities you perform that could be considered exercise. You can burn calories by climbing stairs, grocery shopping, house cleaning, mowing the lawn, gardening, engaging in active play with children, painting, and etc. 

Maintaining an active lifestyle is the key. If you don’t have time to get a workout in, try to be...

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Controlling Your Health Is A Choice

Do you believe you have the ability to be in charge of your health? It’s a personal choice to take better care of your body in order to prevent or reverse the effects of certain ailments or diseases. You have the ability to eat a healthy diet, exercise and develop a positive mindset.

If you aren’t sure what to do or how to go about implementing strategies to improve your health and wellness find someone to help you. Hire a coach, like me, a nutritionist, or a personal trainer. Enlist a family member, friend, or colleague.

Many of the common ailments people in the United States are afflicted with are preventable. Things like diabetes, stroke, Alzheimer’s, heart disease, kidney disease and cancer are linked to nutrition. So, potentially you could avoid them by changing your diet. Wouldn’t it be worth it? 

Exercise goes hand in hand with nutrition. The human body is meant to move. Cardio workouts increase your heart rate and help burn calories. Burning...

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