Today's Fitness Tip

Daily fitness and wellness tips


Leave a comment

Reasons to Quit Smoking

Reasons to Quit Smokingsmoker

Smoking is one of the leading causes in preventable diseases and deaths, though nearly 480,000 deaths occur every year every year (equivalent to 1 in every 5 deaths.) It is estimated that nearly 40 million adults in the United States alone currently smoke cigarettes though. The reasons to quit smoking are endless; immediate results include whiter teeth, lower blood pressure, and everyday activities become much easier (such as climbing stairs.) However, the long term effects are reasons enough to quit.

One reason to quit is that smoking is expensive. Multiply the amount you spend for cigarettes a day by 365. That is how much you spend for cigarettes a year. Multiply that by the amount of years you’ve been smoking, and that’s the amount you’ve spent so far on smoking. After several years of smoking, you have to add the medical costs to this. You’d be surprised at how expensive it will become.

The health benefits of quitting smoking are far greater than any risks from the emotional or psychological problems that may follow quitting. You have people you can turn to in times of need, and they’ll always be happy to help.

  • Smoking shortens a person’s life by nearly 12 years.
  • Smoking accounts for about 30% of all cancer deaths in the United States
    • Smoking is a risk factor in cancers of the mouth, voice box, throat, kidney, liver, and many more
  • Smoking leads to COPD, which makes it hard for the person to breath, even at rest. In later stages, the person may gasp for breath, feeling as though they are drowning.
  • Smoking also causes premature skin aging, decrease of sense of smell and taste, lower bone density, frequent headaches, and many more.

The reasons to quit smoking are endless; but the major reason is your loved ones. You need to set an example for your friends and family. Most smokers say they don’t want their children to smoke, though children of smokers are more likely to smoke. Loved ones want to see you in a better condition, and they’d be happy to help you on you journey.


Leave a comment

Meditate and Rejuvenate

Meditate and Rejuvenate

Just a few minutes, a few deep breathes and you will be feeling refreshed!

Try my technique:

meditation
• Find a quiet place where you can completely relax. Allow yourself to sit or lie in a comfortable position. Tell yourself you will awaken refreshed after 10minutes. (5 minutes will work!)
• Begin by focusing your eyes upward above your line of sight. Take in a long, slow, deep breath. As you slowly exhale think “relax, relax within”. Another deep breath in and on the exhale repeat to yourself “relax, relax within”. Repeat approximately six more times. Your eyes should start to become fatigued. Close them.
• You may repeat the phrase quietly to yourself “ I close my eyes and I revive”
• Imagine relaxation beginning in your toes. You may imagine it in the form of a color, such as a soothing aqua blue liquid. Allow that relaxation to spread upwards into your feet and ankles. Allow that feeling of relaxing to spread upward into your shins and calves, knees and hollow of your knees, your thighs and back of your thighs. Allow that relaxation, that soothing liquid to flow up into your abdomen, your chest, heart and lungs. Continue this process throughout your entire body.
• Next, imagine yourself in a special place of relaxation. We’ll call it “your place.” It might be lying on a beach on a warm summer day, or relaxing in the country by a peaceful river or stream. You might prefer being in your backyard or garden or even in your home.
• Count yourself up with 1-10 giving suggestions for well being, energy, happiness.


Leave a comment

Flower Power

Flower Power  flowers1

Many people do not consider themselves a “morning person.” Participants of a Harvard behavioral study admitted that they feel least positive in the early hours. However, they reported being much happier and more energetic after seeing flowers first thing in the morning.

Keeping flowers around the home greatly reduces a person’s stress levels. Flowers are soothing to people, and keeping ornamental flowers around the home is a great way to lower stress and anxiety. People who keep flowers in their home feel much happier, less stressed, and more relaxed. Thus, the chances of suffering from stress-related depression are decreased as well. Overall, adding flowers to your home makes you feel more relaxed, secure, and happy. Flowers can help you achieve a more optimistic outlook on your life helping you increase your happiness.

Being around flowers also helps people concentrate better. Studies have shown that tasks are performed better and with greater accuracy when the person is near flowers.  Being outside in a natural environment can even improve memory performance and attention span by about twenty percent


Leave a comment

Weekend Work out – No equipment required

fb6.23Weekend Work out – No equipment required

Warm up for 5 minutes (exp. -walk, jog, march in place)

Squats 45 seconds, 15 second rest
Mountain Climbers 45 seconds, 15 second rest
Reverse lunges right leg 45 seconds, 15 second rest
Reverse lunges left leg 45 seconds, 15 second rest
Bicycle (abdominal) crunches- 45 seconds, 15 second rest
Pushups 45 seconds, 15 second rest

Repeat 4- 6 times

Stretch!   Great job!!

Do not begin any exercise program with out consulting your doctor


Leave a comment

Reasons to LOL (Laugh Out Loud)

laughterWith so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health.

Here are just 2 reasons to “Laugh Out Loud”.

 

  • Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

 

  • Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

 

Laughing is free and it feels good!! Keep on laughing!!!!:-)


Leave a comment

What is Qigong?

QiGong

What is Qigong?

The National Qigong Association (NQA) states “Qigong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention.”
According to the NQA, the word Qigong (Chi Kung) is made up of two Chinese words. Qi is pronounced chee and is usually translated to mean the life force or vital-energy that flows through all things in the universe.  The second word, Gong, pronounced gung, means accomplishment, or skill that is cultivated through steady practice. Together, Qigong (Chi Kung) means cultivating energy, it is a system practiced for health maintenance, healing and increasing vitality.

I recommend learning and practicing QiGong.  QiGong can help open your energy centers where healing can take place.  It can help you to feel centered and grounded. QiGong is mediation in motion.  Learn the moves so that you can forget them consciously.  Learn just a few simple moves and begin.  If you are handicapped, you may visualize the movements and receive health benefits just as you would from meditating.


Leave a comment

3 Healthful Weight Loss Tips

exercising1)                  Add half hour of exercise 6 days per week.  Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog.. no excuses, just do it!!! And you will feel better as exercise kicks up endorphins, the feel good chemicals.

2)                  Have a large breakfast, high in lean protein. Add fruit and veggies.  Check out my Quick and Healthy recipe link for ideas!!

3)                  Add 2 large salads daily with vinegar and little olive oil.  Go easy on the oil as it is high in calories and fat, but it is  necessary and healthy part of any nutrition program.

 

 

Quick and Healthy Recipe Link  :   http://www.resultswellnesscenters.com/Quick___Healthy_Recipes.html

 


Leave a comment

Exercise 3 Times Per Week to Lose Weight

fb6.23Exercise 3 Times Per Week to Lose Weight

Exercising just three times per week can help you lose weight. Put aside 15- 20 minutes if you are just starting out. Try to increase your workout to 45 to 60 minutes per workout. By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow. You will see progress if you are consistent.

Here is a workout to try: “A” for beginners, “B” is a bit higher intensity

Cardio- A-Walk for 15- 20 minutes B-Jog of run for 20- 30 minutes

Strength training/toning:
A- 10 pushups standing against the wall or on your knees on floor
B-10 military pushups
A- 15 squats B-15 jump squats
A- 10 Modified Jumping jacks B- 15 jumping jacks
A&B 10-15 bicep curls
A&B 10-15 abdominal crunches
Repeat strength training 1-4 times depending upon your level of fitness

Always check with your doctor before starting an exercise routine!


Leave a comment

A Workout for You!

photo(12)
A Workout for You!
20 minutes of cardio moderate intensity
10 minutes cardio higher intensity
(Cardio can be walking, running, elliptical, rowing, biking, etc.)

Repeat below 3-5 times
10 pushups
20 jumping jacks
20 squats
1 minute plankpushupp woman

Do not began an exercise program without permission from your doctor!