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Monday, April 24, 2017

My Fitness Favorites




I got a query from Aaptiv, an on-demand audio fitness app that combines the guidance of a trainer with the perfect playlist on whether I'd be open to share what products I use to maximize my workout. So, here I am including a few of my favorites.
 
I love to exercise and stay motivated by doing something different every day. I’ve been doing Jillian Michaels “No More Trouble Zones” DVD and yoga at work during my lunch breaks. I like how tough Jillian is and her DVD targets the areas that I want to focus on like core and butt. It’s 40 minutes of strength training workout with “TV's toughest trainer”. Jillian combines upper and lower body exercises to maximize the effectiveness of the workout. The cardio and strength circuit training is intended for people who are serious about getting fit. This work out requires a set of 3-5 pound dumbbells and a mat. Of course, you also need a pair of sneakers. 


I also love yoga because it is an exercise for the mind and body. This work out only requires a mat. I focus on my breathing as I flow through the poses. There are some challenging poses like the plank pose that works the core and the legs. I also like that it helps improve my balance, increase my energy and reduce my stress.  After 50 minutes of varying poses including head stand, I enjoy the final resting pose with my body-length scarf as a cover up. It allows me to relax completely and often I end up dozing off. At the end of class, I feel recharged and ready to take on the rest of the day. I got the idea from Aaptiv.

Tuesday, April 11, 2017

ABC's of Health





A is for Accountability – share your health goals and find a partner. Research shows that people who do it together reach their goals twice as fast.

B is for Breathe – take deep breaths and sigh out to increase intake of oxygen and release stress

C is for Chew your food properly. Savor and enjoy every bite. Don’t hurry or multi-task. It’s essential for digestion. Your stomach will thank you.

D is for Drink water and stay hydrated. Drink half your body weight in ounces of water.

E is for Eat whole foods. Preferably plant-based. 

F is for Fresh air and sunlight – Just 10 to 15 minutes a day before 12 pm and after 3 pm can improve your mood, your sleep and reduce risk of cancer

G is for Get enough sleep. Sleep deprivation is linked to hormonal imbalances, weight gain/ obesity and increased stress. Get 6-8 hours of good quality sleep.

H is for Have fun, physical activity. Do something you enjoy that is healthy. Dancing, hiking, walking, yoga, etc.

I is for Incentive. Download a free app that rewards you for exercising like Charity Miles, Nexercise, Pact, etc (bonus from me).  

J is for Join an online support group like ExerciseFriends, Meetup or SparkPeople (bonus from me).

K is for Kick your bad habits – Do you drink alcohol or soda? Do you smoke? Do you like desserts? Cut back or stop (bonus from me).

L is for Look at the bright side. Laugh. Studies show that laughter stretches muscles, burns calories and produces a natural energy booster (www.webMD.com)

M is for Make time for yourself. Go on a retreat or a vacation (bonus from me).

N is for Nature walk. Go to a State or National Park. Enjoy nature  (bonus).

O is for One day at a time and one thing a day. If you feel overwhelmed, just do one thing better each day (bonus).

P is for Persistence. Studies show it takes 21 days to form a new habit (bonus).

Q is for Quiet time. Meditate and pray.

R is for Replace bad habit with a good one. If you like to smoke or snack on junk food, chew sugarless gum instead (bonus).

Adapted from Lisa’s Top 10 Health Tips for Greater Vibrant Health

Hope to see you at the Women's Expo. Ingrid 
(Former member of Let's Move West L.A.)

Monday, April 10, 2017

5 Pillars of Health

  1. Focus or mindset - Why do you want to be healthy? What you want, not what you don't want
  2. Food - eat whole food not processed or junk
  3. Family & friends - seek support
  4. Fitness - do some fun, sweaty activities
  5. Faith - believe that it's possible to have a healthy & vibrant life 
 From www.ariseandshinevitality.com

Instead of our broken expensive Health Care system, we need an alternative Natural wellness program that actually helps prevent disease. Half of all adults—117 million people had chronic diseases and 7 of the top 10 causes of death in 2010 were chronic diseases. 1/3 of Americans are obese. 4 health risk behaviors—lack of exercise or physical activity, poor nutrition, tobacco use, and drinking too much alcohol can be prevented. More than 1/2 of adults did not meet recommendations for physical activity and 76% did not meet recommendations for muscle-strengthening activity. More than a third of us
ate fruit less than once a day & 23% of us ate vegetables less than once a day. 80% of health care spending was for preventable or reversible diseases. Don't let the Health Care Industry take your hard-earned money and wait till you're sick to do something.

https://www.cdc.gov/chronicdisease/overview/index.htm 

Wednesday, April 5, 2017

Make One Change

Choose from 5 core areas

  1. healthy eating - eat more plant-based food
  2. hydration - drink 8 glasses of water
  3. physical activity - move or exercise 30-60 minutes at least 5 days a week
  4. sleep 
  5. stress

Do you get enough sleep? How do you deal with stress? Focus on an area that can be improved upon.  For # 1, keep a food diary. 

Check out this Free health event on Sat 4/8

Westfield Fashion Square
14006 Riverside Drive
Sherman Oaks, CA 91423

2nd floor outside Macy's

10 am - 4 pm

Free health and wellness services, fitness classes, kids activities, diagnostic tests, and health education. Diagnostic tests include; thyroid, blood pressure, skin, and stroke screenings as well as glucose and grip strength tests.