Hope you all had a great spring. I loved it! We have not had rain like this in quite some time, and, boy, did we need it. It is so green, and all the plants are healthy, and the bluebonnets were spectacular. Having said that, I had to change up my exercise routine not only with myself but my 5 dogs that are use to getting their walks in on a regular basis.
Which leads me to what my clients have learned from working with me. They all have a toolbox of choices when their routine is thrown off whether it’s rain, a meeting or a child being sick, they now find and make time to stay healthy and fit.
So no matter what you routine, you want to keep these wellness facts in mind from the University of California, Berkeley Wellness letter
- Even a small amount of exercise or other physical activity – about 20 minutes of brisk walking a day- can prolong the lives of sedentary people, suggests a recent study in the American Journal of Clinical Nutrition of 330,000 Europeans (ages 25-70) who were followed for about 12 years. Increasing exercise was associated with reduced mortality rates in people at all activity levels and in all weight categories. But the researchers concluded that the biggest reduction in mortality rate would occur when transitioning from being totally inactive to merely moderately inactive. To accomplish that, all it would take is to burn about 100 calories a day in physical activity.
- To prevent or at least limit abdominal weight gain as you age, do strength training. Abdominal fat increases the risk of cardiovascular disease, diabetes, and many other disorders, especially if it’s deep fat surrounding organs. In a large study of healthy male health professionals, published in the journal Obesity in February, those who increased the time they spent lifting weights by at least 20 minutes a day over a 12-year period averaged smaller gains in waist size (a measure of abdominal fat) than those who similarly increased daily aerobic exercise. Not surprisingly, men who spent more time being sedentary (notably watching TV) had the biggest gain in waist size. To get the most benefit in terms of body composition and overall health, do both strength and aerobic training, which is standard fitness advice.
- How can I lose weight? Slow and steady is best for weight loss, as opposed to crash dieting. You can cut 3,500 calories by eliminating 250 calories (i.e. That afternoon candy bar) every day for two weeks. Better yet, combine the two. That said, it’s not just simple arithmetic.
The body tends to adapt to the calorie deficit and weight loss, notably by lowering its metabolic rate – making it harder to continue losing weight or even maintain your lower weight. Long-term weight loss isn’t easy. But ” calories in, calories out” is still key.
So no matter what your challenges are through out your day remember to keep your commitment to your health and well being a top priority. There are so many distractions to throw you off track if you let them so let this be the time in your life to just say no to temptation and yes to your healthy lifestyle.
Are you ready to get the gift of happiness and health? If you are stuck and need some accountability, call or email me today to book your COMPLIMENTARY consultation to coach you in the direction you want to go.
Gift certificates available! YOGA class times are Tuesday at 6:30 pm and Wednesdays at 12:00 pm.
In Good health,
Birgitt Haderlein
President and CEO
1750 Seamist Dr. Suite 170
Houston, TX 77008
713-410-3908
www.tofityou.com
