Cindy

The Mayo Clinic speaks of the benefits of exercise:

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

Technology has opened the door for many opportunities.  With Skype I can visit you in your home, and no one has to leave their comfort area. to receive and exercise plan.   Less expensive, more green friendly, and yet still personal and individualized for each person.  Additionally, the client gets nutrition guidance and coaching with accessible online dietary plans.  Interested?  Contact me!  Feel free to ask questions.

Oh my goodness…I am sooo hungry these last few days!  Is it because I am up-ping the ‘ampee’ with my exercise and activity?  Is it because I am eating increased amount of fibrous foods and lean proteins, thus incinerating my internal fireplace?  Is my metabolism firing up?  Are my fat cells being depleted and crying to get filled back up?  (Fat cells don’t die, they shrink.)  In any event, today I chose to eat more calories, i.e., more quality calories.  Perhaps stabilizing for a few days on more calories, then dropping back down will quiet the hunger pains.  I’m going to give it a try.

This morning I woke up with the intention to go out for a nice long hour moderate jog.  I opened the door, and said, “Heck NO”.  It was pouring rain.  A calm mist would have been fine, but not the ‘cats and dogs’ I was watching!  So, Plan B for a workout was to jump on my stationary bike and program in an interval program for 30 minutes while listening to some motivational, spiritual teaching.  (It gets a little boring inside the house to sit on the bike for an hour, so I revved the intensity and kept it shorter!)  The moral of the story is to stick to your commitment to a lifestyle of exercise no matter what.  Create alternatives to keep your commitment to yourself.

Tomorrow, I start the FALL F.A.T. BLAST with a group of my clients.  We are cleaning up our nutrition, and committing to daily exercise!  No more refined, processed flours and junk food!  Regular cardiovascular exercise and strength training and my new BOOT CAMP CLASS designed to kick butt!!!!  I am hoping this will jumpstart people to greater heights in their thinking about staying fit, active and healthy!  Aww….it feels soooo good!  Let’s do it!

What’s it all about?  Simply put- clean eating and exercise!  But what kind of exercise?  Strength or resistance training?  Cardiovascular training?  Slow cardio?  Fast cardio?  I SAY MIX IT UP.  Variety is the spice of life, right?  Here’s a pretty good exercise recipe for most people: strength train 2-3x per week, cardio train for 6 days a a week with 2-3 of those days being short (15-20 mins), but really hard!  You gotta push your limits!  (Only if healthy, though..check with your Doc.)  Rest for 1 day.  And throw in flexibility training to help with recovery….stretching brings blood flow and nourishment to the cells of your body.

This week two of my clients reported that their A1C levels had decreased since the last check.  Regulating blood sugar is just one of the benefits of regular exercise and healthful eating as a result of personal training guidance and coaching.  Others have reported the ability to return to recreational activities once loved  and practiced at younger ages.  Some have reduced their need for medications for health issues such as high blood pressure and osteoporosis.   It makes my day when peoples’  lives become easier due to improved health!!

I’ve returned from a 10 day vacation in Tucson, AZ.  It was a great time of rejuvenation!  Are you wondering if I worked out?  Well, of course!   While some folks think vacation is a time to splurge on food, and forget exercise, I believe vacation should really be about doing all you can to restore optimal health!  Bascially, I slept well, exercised well, and ate 95% of the time healthfully.  Unfortunately, you can’t completely control eating out even if you do make the seemingly healthy choices.  It worked!  I am back and feel great and because I love what I do, I am ready to venture forward to continue helping all of you achieve optimal health as well!  Remember, if you’re taking a vacation, bring your workout gear and accessories!

Today I woke up with a bit of a headache.  I might be acquiring some allergies as I get older, or it may have been that I slept funny and my neck is slightly tense.  But yes, I am going to workout!  Although I am very seldom ever really sick, there are times when I have to ask myself…..should I exercise today?  Normally, with a headache, I will always exercise.  The increased blood flow and the movement actually reduces the tension and brings oxygen to my head which seems to cause the headache to subside.  This morning I will do a shorter workout.   I am going to ride my stationary bike as hard as I can (completely breathless) for 2 miles, then drop down and do 50 ball ab crunches, and 25 ball back extensions.  I’ll repeat that 3 times.   Then I’ll do some floor stretches before getting ready to see my clients for the day.  How are you feeling today and what exercise will you do?

When it comes to exercise, it’s important to have rest time.  I choose Sundays, but you just choose the day that fits your schedule best.  Take a day to relax and enjoy your loved ones.   There is nothing fabulous about constant ‘busy-ness’.  Rest is necessary, take some!