Part II Expected benefits from New Year Health resolutions

Welcome back, friends! So as promised this is part II of what benefits to expect if you have invested in New Year Health resolutions.

Welcome back, friends! So as promised this is part II of what benefits to expect if you have invested in New Year Health resolutions.

Let’s get to it, shall we?

  1. Increased bone density-You may have heard this at some point. Exercise helps to increase bone density. What’s the big deal about this? Well, as we get older we age. Just as a home, a car, or a stamping machine parts begin to wear out. We can prolong its operation though through good maintenance. When it comes to our bodies, the same is true. A study conducted in 2000 showed there was a slight increase in bone mineral density in subjects that engaged in High-intensity routines.  The bones, in particular, can lose bone density as time passes. This loss can be combated against though through good maintenance. A well-balanced eating plan and exercise are key. Studies have shown that with resistance training specifically bone density was increased. The graph shows the relationship between age and bone mass. As one ages, the bone mass changes also. Physical fitness routines help the body respond positively, meaning muscles grow, oxygen is circulated, and bones are strengthened.

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2.  Develops goal setting-If you feel you are one that has a hard time accomplishing anything, having a workout and eating plan is a sure way to get started. Meal and workout plans are offered by a variety of companies who can customize them for the individual. Getting help here is crucial if you are serious about changing your position and reaching your goal. Once these tools are offered all one has to do is accept the change mentally. All else will fall into place. Goal reached!

3.  Expand socially-If you have a fear of being around crowds and others, having a gym membership can start you on the path of being socially mature. Accepting a gym membership is an important part of any workout plan. Unless you workout at home having a gym membership is the way to go. You can immediately meet others who are enduring the same challenges. The similarities of others fitness journey can be a sure fire way to gain friends.

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4.  Increases strength and flexibility-Are you feeling weak in areas or not as flexible as you once were? Fitness routines can definitely help you achieve this goal. Stretching regularly reinforces flexibility. Adding weights to any workout plan helps. The trick here is that one does not have to start out with a lot of weight. Generally one tends to overdo it and quickly becomes discouraged trying to lift too much weight. Always start off with a low manageable weight that encourages proper form. As your body responds( muscle definition, fat loss, increased strength, flexible joints, mental endurance, energized cardio) you will automatically adjust the resistance to meet the challenge.

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5.   Increases confidence-So your confidence is low. You’ve gained more weight than expected. Your annual checkup revealed a few health issues directly related to behaviors that put one at risk. This is an all too common scenario which can be changed by one’s attitude. When one accepts a plan to change the condition of their health, meal and fitness plans follow. Over time with discipline, mental and physical results become visible. One becomes mentally energized with an awareness to choosing better foods that are nutritionally packed. One’s physical appearance changes. Through disciplined workouts, the body is looking leaner from the loss of fat and building of muscle. This combination mentally motivates the individual and builds confidence. Ultimately replacing doubt and shyness present before the transformation.

So, investing in your health for 2018 is promising! Never let doubt hinder you from at least trying. You will never know how far you can travel if you never go out. My hope is that these words of encouragement serve you well.

Much love my friends and stay encouraged.

Credits: courtesy of Giphy

https://mnepilepsy.org/patient-information/bone-health-and-epilepsy-are-your-bones-brittle/

 

 

Investing in New Year Health Resolutions? Expect Benefits!

Hello friend!

The New Year is here and if you are like many it is a good time to kinda reset and reevaluate life.

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Many have decided to travel more, some have decided to engage in more social activities, and others have decided to better their health. Whatever the personal attention-getter it is always good to reevaluate to make things better. Even companies do it year to year so that in the end there is a better product or service. Thank goodness!

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Bettering one’s health always ranks high when it comes to reevaluating yearly goals. The graph above highlights the increase in obesity rates since the 1960s and the concern. Today, when it comes to nutrition the typical American diet exceeds the recommended intake or limits when it comes to calories from added sugars, refined grains, sodium, and saturated fat.

When relating to exercise research shows that some states report adults exercising 3 or more times a week for at least 30 minutes while other states lag behind.  A National average for adults exercising was 51.6%.

With stats like these, it is easy to see why many today have a concern for their health. There is also no shortage of companies that promote eating, exercise, and diet plans.

The point is that eating well and having a routine fitness plan can yield great physical and mental benefits. Following, I have compiled a list of benefits one is to expect after accepting an eating and fitness plan. There are so many that I will have to post in two parts. The following statement should be personally vocalized.

So, this year because I have decided to exercise more and eat better I will see:

  1. Boost Energy-Have you ever met that person that seems to always be tired and unmotivated. After questioning, are they active or more of a couch potato? Chances are they are the later. Physical activity increases blood flow, raises heart rate levels and metabolism.  This will easily combat any sluggishness.

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  1. Builds Perseverance-This is a definite mental boost for someone who may struggle with giving up on things. Workout plans are generally personalized. One thing that is common amongst all levels is the attitude to persevere. No matter what age or level of fitness one must learn to persevere and overcome in order to reach their fitness goal.
  2. Lose Weight-This is generally accepted and widely known but just in case you did not get the memo here is a simple explanation. Imagine filling a car up with gas. It takes 10 gallons(37.8 liters). This is what it takes to run it. Let’s say you try to pump 15 gallons(56.8 liters). It will not take it because the tank is full. The excess will not be used. In the same sense, our bodies function at a base amount of calories. Consuming them will maintain the bodies functions. When more calories are consumed than what is normal, those calories unlike the gas that cannot be received in a car will be received by the body. Once received the body will more than likely store as excess fat. If nothing is done to alter this routine the excess calories will build and build and build. Yikes-weight gain! Knowing the foods and their calorie content help to defend against unwanted calories. Taking in fewer calories or burning them up(exercising) will help maintain. So important to become familiar with this aspect of nutrition.
  3. Reduces Heart Disease-Today, this is a familiar banner. It encompasses any disease of the blood vessels that affect the heart, veins, brain, valves, or extremities. According to the World Health Organization, this is the number one cause of death globally. Routine exercising and healthy eating help to minimize the risk.
  4. Calorie Control-Knowing the number of calories one consumes is extremely important. Too many can cause excess weight issues. Getting help in developing a plan to target foods that provide good calories and minimizing the excess will be a sure fire way to having control over weight concerns.

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So, to wrap up part 1 of Reevaluating the New Year fitness plan a few things to take away. First, remember to educate yourself. There is plenty of information today-health professional, doctor, internet, YouTube, friends, and the library. Second, stay encouraged! We generally tend to have a goal set and expect change overnight. Hmmm? Not so and unrealistic through simple workout routines. Remember our situation did not happen overnight, it took time. So be patient! Thirdly, connect with others who are experiencing a fitness change too. This can be an invaluable source of encouragement if you begin doubting.

Stay encouraged and stay tuned for part II…Investing in New Year Resolutions.

Credits: Giphy, Google images,

The U.S. Department of Agriculture. Dietary Guidelines for Americans, 2010. Available at: http://www.cnpp.usda.gov/dietaryguidelines.htm.

Gallup-Healthways Well-Being Index, Jan. 2-Dec. 29, 2013. Available at: http://www.gallup.com/poll/167645/vermont-no-frequent-exercise-produce-consumption.aspx

Disclaimer: Not a professional but a motivational health friend. Always seek professional advisement when making health decisions.

 

 

 

 

Holiday Stress?

Holiday Stress!

Yes, don’t stress during this Holiday season. This is not the time to feel inadequate because you did not get a gift for everyone. 

Holiday Stress?

Yes, don’t stress during this Holiday season. This is not the time to feel inadequate because you did not get a gift for everyone.

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Although this is a time of remembering to not be selfish one does not have to feel guilty of not getting something for everyone.

If you have the means then do so, but if you are like many, do what you are led to do. Give to those who are friends, family, and to that special person you do not know. Give a card or simply say how much that person means to you.

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Sometimes our heart to give can be bigger than the means to do so. If so, do not fret! Stay within your means and know that it is the motivation that counts.

The season is a time to reflect and bring into remembrance what was done by The Almighty. The SON Jesus was born into the world and provided a means for all to follow. A SPIRIT of giving and sacrifice. In the same sense the giving of life and sacrifice is what man is given an opportunity to do. Doing so on a daily basis plants seeds that are more memorable and everlasting.

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Just a reminder friends to enjoy the season and not set yourself up for financial regret when the season ends.

Much love to ya! Stay tuned to the next post.

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Photo credits: Giphy

 

 

The Apple: Definitely add in your fitness and nutrition plan

So in my fitness journey, I promised to share a few personal things that have helped me along the way. One of those things is the consumption of certain foods. Whether it is fruit, vegetables or carbohydrates I promised to share how it has positively impacted me from a nutritive and physical fitness standpoint.

Hello everyone!

So in my fitness journey, I promised to share a few personal things that have helped me along the way. One of those things is the consumption of certain foods. Whether it is fruit, vegetables or carbohydrates I promised to share how it has positively impacted me from a nutritive and physical fitness standpoint.

Meaning I have found along the way certain foods that have provided maximum nutritional value while minimizing those compounds that can be counterproductive to reaching fitness goals.

In short, there are foods with high calories. These include foods that are high in fat, offer plenty of sugar, are low in fiber, and do not offer much in the way of nutrients. Most of these can be categorized as processed foods.

On the other hand, there are foods that offer just the opposite. They are high in fiber, provide plenty of essential nutrients, offer good fat, and yield naturally occurring sugar.

One of these such foods is the apple. It offers plenty of fiber, provides its own sugar, no fat and is loaded with essential nutrients. Check out its nutritional value!

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So how has it helped me you ask? Well

  • It has helped me to maintain regularity. Yep. Just as it is important to eat well it is extremely important to have good evacuations. Cause we just don’t want anything to hang around that does not need to be there after its used. Kinda like reusing old engine oil that has lost its viscosity. Not good— can lead to excessive friction and heat.
  • I mentally know I am eating a healthy snack which does wonders for my confidence.
  • I am receiving a good source of Vitamin C with no sodium which helps to fight against hypertension.
  • I am receiving the naturally occurring flavonoids which help to contribute to the antioxidant properties which studies show to fight against certain cancers.

These reasons alone help me to know I am contributing positively to my fitness goals of getting lean, increasing my fiber intake, and building my overall fitness confidence.

Hope this personal experience encourages.

All statements are from my personal assessment and not intended to be medical advice for any situation.