Are You Getting Your Daily Exercise?

Did you know that the American Heart Association recommends that a person exercise 5 days per week at a moderate level for 30 to 45 minutes each time.  That’s something like a brisk walk.  If you are short on time you can take a more intense workout for 20 minutes 3 times per week. Need help with a routine that meets those needs? 

Take a look at my eBook plus videos that shows you exactly how to do it.  You can get a strength and aerobic workout in all at the same time.  My personal trainer, Jocelyne, shows you the moves and no equipment is required.  She’s very good at what she does and knows how to get a lot done in a short amount of time. Remember your health is in your control. You can be fit and healthy, at any age, and at any time in your life.

Your Life is a Short, Precious Gift. How Well Are You Taking Care of Yourself?

How well do you take care of yourself on a daily basis?  Are you getting enough sleep? Do you smoke? Do you get some exercise on a regular basis?  Are you under stress? Do you over consume alcohol or drugs?  It’s actually true that if you don’t take care of yourself you life will be shorter than possible.  In addition, your quality of life will go down significantly.

I just don’t understand why people don’t pay attention to themselves better. My younger brother is in the hospital today and it does not surprise me one bit.  He’s led the perfect example of how to treat yourself poorly.  I guess he’s had a good example because his dad, mine too, did about the same thing and died when he was 50.

I know genetics play a part in people’s longevity, but knowing that you’d probably want to work even harder to stay fit and healthy. 

So for everyone who is just thinking they should probably do a bit more for their own health, today is the day to start. Start slowly. Go for a walk around the block if that is what you can manage. do it every day for a week. Pretty soon, you’ll be craving your walk and probably want to bump it up to two blocks, then two miles.  I know you can do it and it is going to feel so good. 

Do any activity that gets your heart beating faster than normal for at least 20 minutes a day and you will begin to reduce stress, lose weight, ward off diseases and generally feel a lot better. If you want more advice look at my eBook Fit, Healthy Self. In it you will find so much information and plans to get healthy, plus video exercise demonstrations from a personal trainer that you can do anywhere, without equipment.  There is no excuse. Get started today.  Any way you can.  You CAN do it.

Control Your Appetite. Quit the Clean Plate Club.

Ever watch how some people eat?  I can’t believe how fast the food goes down.  These people are full before they even know it and they keep eating anyway.  I always eat when I’m hungry. I eat what I want, which means I don’t eat food that is OK, so so, or just plain yucky to me. When ever I do this I end up eating more than I need because I still want to eat the food I like even though I just ate something I didn’t like. Kinda nuts!

I’m usually the last one to finish my food.  My mom was a slow eater. I eat slow but she could drag her meal out to for-ev-er… She was very thin too. I never have my kids eat any food hey don’t want to or eat when they are not hungry.  Guess what?  They are at a very health weight, not too thin and definitely not over weight. Plus they make fairly good food choices most of the time.

So slow down when you eat. Chew each bite until it’s gone. Set down your fork or your food between bites. Turn off the TV and put away the newspaper and magazines. Focus on eating. Pick foods you like. Eat until you are full and eat only when you are hungry. And please, quit the clean plate club now.

Don’t Diet to Lose Weight

What? Don’t diet. What could she possibly mean? I hate diets.  I can’t stay on a diet for more than three minutes which means I never really start one.  Just the thought of depriving myself of something I need and want would send me eating up a storm.  I’d probably gain weight on a diet.

For me, the only way to lose weight is this. First I really have to want to shed some pounds.  I have to tell myself that I can and I will be losing weight gradually over the next few months. Then I increase my activity level by doing something that I enjoy.  I like to bike ride, walk and rock climb at the local climbing gym.  Where I live has flat terrain so it’s the only choice. 

Do some kind of fun activity for an hour a day, six days a week and you will lose weight.  You don’t need to go crazy with it, such as seeing how fast you can go. Just keep moving.  It will burn extra calories and as long as you don’t “reward” yourself every day with a banana split you should be fine.

This is how it works.  One pound of fat is equivalent to 3500 calories.  If you are active, beyond the norm for you, for an hour a day, you’ll be burning anywhere from 300 – 500 calories per hour.  Multiply times six and that is 1800 – 3000 calories per week.  Keep it up for a year and you’ve lost between 25 – 45 pounds.  No diet required.  Although if you’re only trying to lose ten pounds then you’ll have to start eating more food.