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It is never to late to start

Lumina at the age of 72 lift weights 3 times a week and hikes daily. Judi, age 76 participates in a CrossFit workout 3 times a week and walks the green belt. Stan at the age of 64 jump ropes, lift weights and runs short distances. There is definitely something to be said that we can work out later in life and still reap the benefits.  According to a study researchers tracked 9,500 women for 12 years, starting when they were at least age 66. In that time, they found that those who went from doing little or nothing to walking just a mile a day slashed their risk of death from all causes and from cancer by nearly half. Their risk of heart disease also fell by more than a third. In fact, they enjoyed nearly as much protection as women who were physically active before the study began and remained so. Jane A. Cauley, DrPH, of the University of Pittsburgh, "We're talking about women with an average age of 77 at the second visit," she tells WebMD. "And we're talking about their engaging in very mild exercise -- and not running marathons."


If your only form of exercise is working out with your cell phone here are a few tips to get started:

Get a checkup before a workout. A visit to your doctor is wise for anyone beginning an exercise program, but it's crucial for the elderly or others who have been inactive because of health problems.

Start  slow. Once you get the okay, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. You may not be able to do more than 15 minutes the first few weeks.

Go more often. Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day.

Listen to your body. Don’t worry about going fast. If you are tiring easily or cannot talk comfortably you will need to slow it down or stop.

Don’t do it alone.  Studies show you are more likely to continue long term if you have an accountability partner.

Do what you enjoy. Far too often do I hear “I really don’t like to exercise” Pick an activity that you enjoy, gardening, swimming, tennis, hiking, or skiing. Most important is that you keep moving.


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Day 19 of our Paleo Challenge

Today September 19th you will post your points from Thursday 9/18.

OKay Challengers I have had several of you post Ham and Jerky on your menu. We have yet to find jerky with out sugar unless you are making it from scratch - the same with Ham. There are only a few options with bacon and no sugar.  So I am wondering if you are reading your labels? Sure those are generally a very clean healthy food choice but for this challenge any sugar of any kind is a no-no. So be kind and read your labels and share with us what brand of jerky or ham you are eating and let us know. Remember the all or nothing rule applies.




To Salt or Not to Salt

Recently one of my family members suffered a heart attack. He is recovering well, but has modified his diet, specifically his salt intake. The drastic reduction of sodium can be just as harmful as consuming large amounts of it. Too little can cause spasms, irregular heart rhythms, sudden death and even increase the risk of heart attack in hypertensive patients. Understanding the role sodium plays in the body, and the difference between "good" and "bad" sources of sodium, will help you get the bad salt out of your diet while still satisfying your body’s need for a source of high quality sodium.

The FDA recommends 2500 mg. The Institute of Medicine recommends 1500 mg per day.  of However according the CDC Americans from the age of 2 on up consumes more than 3000 mg per day of sodium.

There is no question however that our bodies need salt. Salt is necessary to retain hydration, carry babies to term, regulate blood sugar, contributes to a healthy thyroid, acts like an antihistamine, and helps with sleep.

Understanding the different kinds of salt is worth exploring.

  1. Table salt is only sodium and chloride usually mined from rock salt or seawater. It then has the other naturally occurring minerals stripped from it which are often sold to vitamin companies at a premium price. This refining results in a bitter taste, which is one reason for the fillers, including dextrose (good old corn sugar).
  2. Sea Salt is again sodium chloride and ultimately came from a sea at some point, all salt is sea salt. The label “sea salt” is a marketing strategy to convince you to pay higher price for health food. White Sea salt is no healthier than table salt.
  3. Unrefined Sea Salt such as Himalayan Salt, Celtic Sea Salt, and Real Salt have 84 different minerals in it, instead of TWO. Unrefined Sea Salt will be colorful, shades of pink, brown, or grey depending upon the source. We cannot deny that unrefined sea salt provides a natural balance of minerals that keeps us healthy instead of making us sick.

Give your body what it craves, and don’t be afraid to use salt when cooking. If you are eating real food (food that doesn’t require a label) you are probably not getting enough salt in your diet to begin with.

Original Source Can Be Found Here at The Independent News


Scale Weight


“HELP!” the scale won’t budge!

I hear this often from clients, and first I want to acknowledge that scale weight can be disappointing. You work so hard day after day, and then you step onto the scale only to discover no progress. My question to you is this: “Have you really made the small changes required to your weight loss success plan?” Here are a few things that I would recommend that you do:

  1. Drink more water. Your muscles are made up of mostly protein and water. Water is a natural source your body craves. Water will help you lose weight.
  2. Eliminate Diary. Dairy can cause inflammation in the gut.  Inflammation causes bloating, gas, and water retention. Switch over to almond milk or coconut milk both has natural healing properties.
  3. Eat more Veggies. Vegetables have healing properties our body’s desire.  Try having a salad for lunch and dinner. Add veggies to your eggs or to your breakfast shake.
  4. Eat breakfast. Eat it every day. Your metabolism is a furnace. A balance of protein and carbohydrates will keep it burning hot all day long.
  5. Cut back on the caffeine. Mix ½ caffeine and ½ decaf to your cup. I am the first to admit that I am caffeine junky, but caffeine can cause insulin spikes and blood sugar crashes. All of which can lead to eating poorly and added weight gain.
  6. Speed up your workouts. Get off the ‘Dread-Mill’. Try interval, or Tabata training.
  7. Hire a Personal Trainer. They can help you with short and long term goals, re-motivate you, and bring new ideas to your training program.
  8. Skip the cold cereal. Enjoy eggs, sausage, bacon, or a protein smoothie.
  9. Skip alcohol. You will sleep better and have more energy in the morning.
  10. Leave the breads, pastas, rice, crackers, and chips behind. Processed carbohydrates cause insulin spikes, leaving you with a tired-sluggish feeling.
  11. Eat more fruit. Fruit is a natural energy source and packed with vitamins. Shoot for 3 cups a day.
  12. Skip Starbucks. Your body and pocket book will thank you.
  13. Write it all down. Truth lies in the words written.
  14. Throw away the SCALE! Measure progress with inches lost and body mass index testing. As always I give free group personal training to anyone who wants to come in and turn in their scale.